WEDNESDAY 3-29-17

WARM UP
400m run
3X
Duck walk
Bear crawl
Crabwalk

STRENGTH
BACKSQUAT
4 Sets x 8 Reps at 65% of 1 RM

WOD 20 min cap
Use appropriate levels if you are RX then use GHD if not do reg sit ups Weighted …

21-15-9 FOR TIME
Squat Clean
Sit ups

*scale-95/65
sit up14/10#
*RX -135/95
sit ups 20/14#
*RXX-155/115 GHD Sit Ups

Post
Isometric back extension
2 sets x :30 sec

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