July 18 2013

Strength:

Back squat: beginners 3×5 (add 2.5 kgs from last session)

int 5×5

Bench Press: begnners 3×5 (add 1 kg from last session)

int 5×1

WOD:

100 meter sprint  1:1 work rest ratio*

AMRAP 10 minutes

Rest for same amount of time it takes to sprint 100 meters and repeat until 10 minutes are up

DONT WASTE ALL THOSE SQUATS ON A MARATHON:


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