Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Tuesday, June 11, 2013

061213


Buy In
5 x 200m Row Sprints (rest 30 sec between each)
20 Air Squats with hands behind your head

WOD
Front Squat 3-3-3-3-3-3-3
Use the heaviest weight you can for each set.
Suggestion: Start with 80% of your 1rm and go up if you can.
Rest as needed between sets.

CASH OUT
3 x 15 pushups with a 3 sec hold at the bottom

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