30.11.2009

WOD

WARM UP ROW 1000mt + PVC PRESS + AIR SQUAT

PRESS 5x3 (scale with warm up sets)
FRONT SQUAT 5x3 (scale with warm up sets)
POWER CLEAN 5x3 (scale with warm up sets)

METCON
ROW 750mt + 18 GHR (glute ham raise) + 18 KB POWER SWING @24
ROW 500mt + 12 GHR + 12 KB POWER SWING
ROW 250mt + 6 GHR + 6 KB POWER SWING

THICK ROPE HANG 3x20"

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