8/21/12

Warm Up:

5 minute row
Pulls 9,7,6,5,5
Ab work – get it done before you leave
Weighted sit up’s (weight behind head) 10 reps
Hanging leg raises 10 reps
Roll outs 15 reps
Side bends 20 reps/side (use weight)

Xfit SWOD:

Session 3, week #3 Squat

1×5 @ 40%
1×5 @ 50%
1×3 @ 60%

First set @ 75% (5 reps)
Second set @ 85% (3 reps)
Third set @ 95% (1 rep or more)
Forth set @ 50%-55% (5×10 reps)

Then…
Front squat @ 60% max reps (no rest)

Post weight and reps to comments.