WOD - Strength Friday

WOD - January 4, 2013

***Today will focus on strength and less on cardiovascular training, try to increase the weight you normally lift. You want do do as much as you can and if needed drop weight to complete the set.***

-Warm up: 21-15-9
     -push ups
     -double unders

-Strength: b-bench 5 of 6

-Strength: OHS 3 of 5

-Strength: b-bench 4 of 4

-Metcon: Fran 21-15-9
     -thruster 65#/45#
     -pull ups

Josh B. - 7:47
Brea W. - 8:24
Aubry - 8:57
Allie T. - 8:59
Mac T. - 9:45
Anders N. - 10:00
Chandler W. - 11:31 (only one not to kip on his pull ups)

-Core:
     -1 min. plank with weight
     -50 sit ups
     -1 min. HALLOW HOLD
     -50 crunches
     -20 levers
     -2x 30 sec. suspended L hang