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Wednesday 11/6/13

Strength:

·         Bench Press 6 x 4 +Clapping Push-ups 6 x 4

·         Rear Delt Flys w/plates 6 x 6-8 (Really focus on squeezing shoulder blades together and keeping a flat back)

MetCon: Running clock

·         3 Rounds

·         Run x 400m

·         Rest 90 seconds between each run

·         After last 400m run, rest 90 seconds and then

  • 3 RFT
  • Wall Balls x 25
  • Sit-ups x 25

 

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