Thursday 2/7/13


Pay attention fellas!

Strength
Deadlift
5×5

WOD
For time:
20 Handstand Push-Ups
30 Pull-ups
40 Kettlebell Swings 55/35
50 Sit-ups
60 Burpees

Competitive Athletes
Alternating sets of:
5×5 Tempo Bench Press
5×5 Strict Tempo Supinated Weighted Pull-ups
(Tempo is fast up and a 5 count down. Perform as heavy as possible)

Basics
For time:
Row 1000m

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