20 Front Squats 225lbs
40 Toes to Bar
60 KBS 70lbs
My time was: 9:55
100 DU's 5:20
Push Press: 5,5,3,3
135lbs,185lbs,225lbs,225lbs
Yo D$ your W.O.D is:
Do your 20 min of cardio then.
Push Press: 10,8,6,4 be carefull on the presses especally the bench use a challenging
Bench Press: 10,8,6,4 wieght and go up, but make sure your going to be able to get
Lat Pull Down: 10,8,6,4 it off your chest. Get a spot if you can. post your wieght
Then: 60 Dumbbell Swings 4 time.
Core of your choice 100 reps any wat you want.
Did 30 mins on the treadmill before this! Did the lifting, added a "2" in there on accident. Push Press was 45, 50, 55, 60, 65. Bench Press was 45, 55, 65, 75, 85. Lat Pull Down was 60, 70, 80, 90, 100. My arms we so tired I had to have someone lift the 2nd 85 BP off me....yikes, guess thats why you warmed me!!! Forgot the 60 Swings, but I did 50 of them yesterday, so I'll save it for another time!
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