Wednesday, December 29, 2010

Cold Shot

Warm-Up: Row 500M
Joint Prep Sequence
Dynamics: Samson, Squat, Coassacks, Spiderman, Bear Crawl, Inchworm, Deep Squat, Pry Squat, Pigs on Skates, Wrist Walks,Cat/Cow, Bird Dog, Child/Cobra/Down Dog

WOD: 15 Min AMRAP
15 KBS 2 poods
20 Sit-ups
70m Farmers Carry 70lb Dumbells
10 ring Dips

Finisher: 1 set max reps L-Sit Pull-ups

1 comment:

bgoods said...

4 rounds plus 5 sit-ups
RX'd loads

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