FRIDAY 1-15-16

TGIF

WARM UP
600 m run
3X 10
Squats
Lat pull downs
Diver bombs
Lunge w instep
STRENGTH
BENCH PRESS
5 x 5 Build to up to a heavy 5R set

WOD “KAREN W/ A VENGEANCE”
150 WALLBALLS
Every No Rep, miss or a break in Wallballs 5 Burpees
Penalty on the spot.
Squats need to break parallel, ball has to hit wall at target 10 ft for men 9 ft for women.

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