WOD - MONDAY, SEPTEMBER 24TH 2012

WARM-UP
400M RUN
20 WEIGHTED ABMAT SITUPS
15 KIPS
10 BACK SQUATS (BAR)
DYNAMIC STRETCH

STRENGTH
WEEK 3 - BACK SQUATS
75%X1
85%X1
95%X1+ (AS MANY AS YOU CAN)

WOD
"HELEN"(REPEAT FROM FRI, NOV 4TH!)
3 ROUNDS
400M RUN
21 KB SWINGS
12 PULLUPS

RESULTS FROM PERV SUNDAY.