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Tuesday 04/07/09 WOD

By 04/06/2009No Comments

Warm Up

  • Spin Bike 10 Mins
  • Samson Stretch

Workout of the Day (WOD) (AMRAP in 20 Minutes)

“Ladder”
Dead Lifts  185#M / 115#W   1 -  2 – 3 – 4 -  5  -  6  -  7  -  8  -  9 etc..
Double Unders or 5 Singles    2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 -18 etc..

see who can climb the highest on the ladder

Core

Black Jack Abs Total reps is always 21
Ab Mat Sit Ups      Leg Raises
          20                          1
          19                          2
          18                          3
          17                          4
           "                            "
           "                            "
           3                          18
           2                          19
           1                          20

Steven