WOD - Friday Night Killer

Friday, February 22, 2013

-Strength: b-bench
      - work up to 1RM

Calen B. - 190#
Cam B. - 225# close grip
Troy B. - 225#

-Metcon: 3 rounds not timed
     - 10 GHD sit up punches w/ 5# (double count) (1)
     - 8 weighted dips (2)
     - 5 weighted pull ups (3)
     - 10 push ups db rows (double count) (4)

Calen B. - (1) 5 all - (2) 25, 15, 15 - (3) 20, 15, 15 - (4) 10 all
Cam B. - (1) 5 all - (2) 40 all - (3) 20 all - (4) 15 all
Troy B. - (1) 5 all - (2) 20 all - (3) 20 all - (4) 10 all

Calen doing GHD sit up punches