9.18.2012

9.18.12















Gentlemen, it time....
All dudes are welcome to join. This Sat at 7pm at Triangle Bar in Mt. Pleasant. 3,2,1...Be there

Warm Up:
800m Run then...
3 cycles of:
7 T2B
14 OVH Walking Lunges (25/10#)

Strength Work: Back Squats
4x5 @ 75% of 1 RM

9min AMRAP:
5 C2B Pull Ups
6 OTB Jumps
7 Wall Balls

"You can lead or follow...either way...we're going..."

Post all scores/times/reps/loads/modifcations to comments.

2 comments:

Phil said...

FS: 5-5-3-3-2-2-1-1
185-195-215-215-225-235f(1)-235-240

7x4 MU's after each round

R3: 20

4 rds
15 GHD's
400m run

Rich said...

BS 155 for 13 reps then 135 for 7 reps

5 rounds of AMRAP + 5 c2b 6 otb and 1 wall ball

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