3/23/10

WOD - 03/24/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Strength:
A1. One-arm DB Bench Press @ 20X1; 8 reps/arm; 4 sets; rest 60 sec
A2. Strict Pull-up @ 41X0; 4-6 reps; 4 sets; rest 90 sec

Rest 3-5 minutes

Metcon:
"Michael"
3 Rounds:
Run 800m (long lap)
50 Back Extensions
50 Sit-ups

Finisher:
Long Stretch / Foam Roll / Lacrosse Ball

As always, be strict with the tempo - if you deviate, terminate the set; Warning: do not watch Jess's knees during her back extensions... it's gross

4 comments:

  1. You mean it's gross how fast I am?! Yeah, that's right. 18:37, bitches. (My time from December 3 showdown with Spencer)

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  2. Back sit ups? Please don't say that means GDH sit ups. I will vomit...but at least I'll vomit wearing my red, white, and blue bandana.

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  3. Oh yeah, and you should all go to yoga at 8 p.m. with Aly to stretch post-Michael.

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  4. argh! can't do yoga again tonight...anticipating long day at work.

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