20120213

 

 Loook!!....No Bands!!! Good Work Kim Holder...5 Pull-Ups New PR!!

Warm-Up

Run 400m/Row then 2rds of 10 back extensions, 10 situps, 10 pushups, 10 squats w/pipe

WOD

OverHead Squats (OHS)

10 EMOTM for 5 mins

Intermediate / Advanced : 115#/95# From the ground

Beginner 75#/55# or empty bar/PVC pipe

METCON

4 Rounds

20 Double Unders (DU)

7 Handstand Push-Ups (HSPU)

7 Pull-Ups

See ya at 0545 and 1700

Warm-Up starts within 5min of posted times!

Posted weight loads and time to comments.