Friday, May 10, 2013

051013



















Friday


Strength
Zercher Squat  - Heavy 1

Metcon
"200 Reps Of Awesome"
2 RFT
20 Ground To Shoulder 135/95
20 Push Ups
20 Shoulder To Overhead 135/95
20 Pull Ups
20 Lateral Bar Hops



Saturday


"303" CFD Open
WOD 1.1

Metcon
30 Ground to Shoulder
300m Run
30 Shoulder to Overhead
300m Run
*20 Minute Cap


Sunday

Metcon
Run 1 Mile
Stop Every Minute And Do 30 Walking Lunges Steps



Without hard work, nothing grows but weeds. - Gordon B. Hinckley


Post reps, load, or time to comments.

1 comment:

  1. Friday: Zercher 1 x 275# PR (previous 225# 3 weeks ago)

    WOD: 1 round + 1 STO (15 min cap) - can't believe this was programmed 3 days after the '330' workout!! Gits.

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