W.O.D. Friday 8-2-2013
SWOD – back squat
Work up to your 1 rep max for today. This should be performed with multiple warm up sets. Take 80% of your 1RM and see how many reps you can perform in 10 minutes.
Post load and reps to comments
WOD – 8 Rounds of:
6 Close Grip Bench Press 205/95
60 yd shuttle*
*sprint 10yds then back to start
*sprint 20yds then back to start
In time remaining perform 3 sets of max reps of leg lifts. Lying on the floor with legs straight, lift your legs and hips to the ceiling as high as possible and back down.
