18 June 2009

Strength

Back Squat 5,5,5,5
225#
Press 3,3,3,3,3,3
135#

WOD
3 rds of:
30 Box jumps @ 28"
20 Pull ups
50 Abmat sit ups
400m Sprint
* after the final round to top it off with icing on the cake I added 35 burpees.

19:20

This workout was tweaked from a buddy's birthday workout. Was a pretty good METCON, the Abmat Sit ups were the slowest part for me. I also realized last night that I am going breakdown and buy a new jump rope....yes, concrete does chew them up and spit them out in two pieces.