130918 Wednesday “Thrill”

 1072096_500010136736181_199461698_o

Reminder: Randy’s Send-off Party “F3 is THIS Sunday.  If possible please RSVP here or in the gym to get a head count for Fuel.

Warm-up

AMRAC in 12 minutes with 6-10:

Back Squat

Hip Extension (Hold weight as able)

1-arm DB OHS

K2E

NTE 3 Rounds.

Strength/Skill Development 

Complete 2 sets of:

A1. DB Lunge or Split Squat @ 2011; 10-15/leg.  (Rest 1 min b/w legs)

A2. NGHP @ 21X1; 8-12

WOD

Complete 5 Rounds of:

50′ Overhead Walking Lunge w/Plate (NTE 45/35lbs)

21 Burpees

For time.

This workout was last completed 100112. 

Post best DB Lunge/SS x 12+, NGHP x 8+ and overall time w/load.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>