TODAY'S WOD:

For time:
100 CrossFit Kettlebell Swings (50lb/35lb)
100 Kettlebell Wall Balls
100 Hand to Hand Kettlebell Swings (50 per side), alternating
100 Front Squats (goblet squats)

Post time to Members area. Compare to 09/14/11.

TODAY'S STRENGTH TRAINING:

Legs #7

1) Hyper-extensions x 8
Leg Extensions x 15
4 sets. 1-minute rests. Increase loads.

2) DB Walking Lunges x 20 meters
Back Squat x 10 (butt to heels)
5 sets. 1-minute rests. Increase loads.

3) 4 efforts, 100-meter Sprints. 1-minute rests.

Post loads and sprint times to Members area.

Zara McAfee

Zara McAfee

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