6/23/17

"Prison Friday" (leisurely pace)

Run 400 meters

5 sets 10 reps each:
DB ROW (10 per arm).
Seated Barbell shoulder press (From the floor. Sit on your butt, feet in front of you, strict barbell shoulder press).

Run 400 meters

5 sets 10 reps each:
Barbell curls
Dips (rings, fixed, tire or bench).

Run 400 meters

Partition as needed:
125 push ups
125 sit ups

Run 400 meters

Super set each movement.

Also---optional make up WOD from the last two weeks. Dealer's choice.