102413

SWOD
5RM bench, -10% x5, -20% x5

WOD
AMRAP in 7 minutes
5 x OH squat (65)
70 jump rope

Rest 2 minutes

AMRAP in 7 minutes
10 bent over row (65)
Sprint 200m

Rest 2 minutes

AMRAP in 7 minutes
5 thrusters (65)
10 box jumps (24 in)

10 minutes hand stand work

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Posted on October 24, 2013, in Getting It Back. Bookmark the permalink. Leave a comment.

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