W.O.D. Friday 5-3-2013

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Warm up
5 min double unders / 3 burpees every time you stop of make a mistake

WOD – AMRAP 10 min
5 toes to bar
10 push-ups
15 double unders

Accessory work
Kettlebells
Chest press 3×8
Chest flyes 2×12
Bent arm pullovers 3×8-10
Cross body curl 3×8

4 thoughts on “W.O.D. Friday 5-3-2013

  1. Jump ropes and me don’t get along, basically I had a burpee workout. On the AMRAP I got 9 rounds, with good toes to bar.

  2. SATURDAY WOD
    4 ROUNDS & 1ST SET OF KB SWINGS ON 5TH ROUND
    55LB KB SWINGS
    35LB KB SQUATS
    (60 55LB KB SWINGS!!! & I FEEL IT)

    1. I cant count, actually that was 108 kb swings, no wonder i feel like a dump truck hit my hips today!

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