16
Mar
Monday, 17 March, 2014
Amy has some beautiful butterfly pull ups.
Workout of the Day:
MWOD:
Barbell Quad Smash (2 Min Each, Pg 326)
Side Hip Smash (2 Min Each, Pg 303)
WOD:
“Karen”
150 Wall Ball for time
Extras:
5 Sets of 10 Toes to Bar
6:39 (0:23 PR) – Nice job to 6am crew and Laura Devor(OPEN 14.3)
modified WOD- 5 rounds for time of 8 WB, 10 sit ups and 15 deficit KB stiff legged DL- 8:32, 14#, 44#; speedy bench WOD: 3x12x65# wide grip bench, every 30-40 sec; 100 bandy lat pull downs, 100 bandy rows, 100 DB shrugs 25#