Monday 4-28-14

Monday 4-28-14


weightlifting

 back squats (10x2 @80%)

 metcon

 rowing interval 5rds 

 500m row rest 1:30

 *record slowest row*

 metcon 

 12 min time cap 5 rounds

 3 rope climbs

 60ft sled push

 (add 135/95)

 BOOT CAMP

 Deadlifts 5-5-3-3-1-1-1

 5 rounds 

 10-8-6-4-2

 2-4-6-8-10

 dips

 thrusters 

 400m run in between

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