May 9th

Warm Up: 3 Rounds of…
1. 5 x GHD Sit Ups
2. 5 x Back Extension
3. 5 x Push Ups

Strength: 10, 8, 5, 3, 1, 10 Super Sets of…
1. Back Squat
2. Bench Press

Metcon: 4 Rounds for time of…
1. 250 m Row
2. 25 DU’s

or

Metcon: 5 mile run

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2 thoughts on “May 9th

  1. warmup: check
    strength:
    BP – 155, 175, 195, 215, 237 (fail), 185
    BS – 185, 205, 225, 275, 315, 225
    Metcon: 4 mile run – 36:32 (9:08 min/mile)

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