Friday, July 25, 2014

07252014 Summer Friday WOD

3rd Workout in a row.
I had the day off a nice "Summer Friday" to relax etc.

Also another WOD I actually finished.  That is 2 workouts I scaled correctly!

WARM UP
400m Run

3 x w/ Med Ball - I used a 16# one
20 x air squats
10 x Air Squat + 100m Run
10 x Russian Twists

Stretching

SKILL

Bench Press
5 x 5 - I got to 245#

WOD
21-15-9
Renegade Rows @ 20lbs DB
Box Jumps
Kettlebell Swings @ 35# KB
12 Min time cap
DONE - 10:33

*I did 21 and 15 sets on my knees for the RR and step ups on the BJ.  For the last set of 9s I did each movement as RXed.

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