30 Sep 2013
11 am
5-3-1 week 1
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists, 5-3-2 chin up
Press 5x 45,52,66; 3x79; 5x 85,96,111
Squat 5x 45,75,92; 3x110; 5x 120,140,157
7 pm
Warm Up: 1 min DU / 10 thrusters (45#) / kipping pull ups
WOD
Jackie
1000 meter row
50 45lb thrusters
30 pull-ups
Time: 14 minutes 38 seconds
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