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| the dude! |
sunday:
OLYMPIC WEIGHTLIFTERS
rest day!!
CROSSFITTERS
Warm Up: 5 Rounds: Row 100m, 5x push up, 5x air squat, 5x sit up.
W.O.D.: "Fight Gone Bad" Complete 3 Rounds of the following...
60 sec max wall ball (20#/12#)
60 sec max sumo deadlift high pull (75#/55#)
60 sec max box jump (24in/20in)
60 sec max push press (75#/55#)
60 sec max row (cal)
60 sec rest
Extra Credit: 100x Ball slams (25#/15#) AFAP
Durability: stretch, ice bath.
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