friday 3.15.13

IMG 2559 copy







Skill:

           hanging leg raise

warm-up:

3 rnds

5 burpees

10 air squats


Strength:

       10 otm

       5 back squats @65% off floor

       8 db row

WOD:

         9 amrap

         3-6-9-12-15-18...

         front squats (95/65)

         bar facing burpees



“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”


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