Friday 9.13.13

Essentials:
a1. Shoulder Press- 10-12 reps@ 2012 x 3; rest 60 sec
a2. DB/KB one arm rows- 10-12 reps x 3; rest 60 sec
B. DB walking lunges- 20 continuous steps x 3; rest 90 sec

Fitness:
a1. Shoulder Press- 5.5.5 @ 2012 x 3; rest 15 sec b/t reps, rest 45 sec b/t sets.
a2. DB/KB One arm rows 6-8 reps@ 3010x 3; rest 60 sec
B. front rack reverse atl. Lunge- 20 continuous steps x 3; rest 2 min

WOD:
“Annie” with buy out of: 20 front squats

50-40-30-20-10
Double Unders
Sit Ups

E= use 2x singles if needed, DB for front squat
F= 115#/75#

a great looking group for the DU seminar. show us what you got today!

a great looking group for the DU seminar. show us what you got today!