Friday, October 24, 2008

Friday's here

Its Friday. Time to get your last workout of the week done. Here it is, brought to you by me.

Warm-up:

3 rounds of:

10 pullups
10 pushups
10 GHD situps

Workout:

3-3-3-3-3-3-3 Back Squat

Work up to around 85% of your 1 rm. Post loads to comments.

WOD:

3 rounds of the following:

Row 250m sprints. Rest 1 minute in between each round. Post times to comments for each round.

Have a great weekend, and make sure you all get some rest, and repair those aching muscles.

1 comment:

st8we said...

Warm up as Rx'd.

Weights for BS are as follows:

225/245/265/265/265/265/275

Row times were as follows:

48 sec/50 sec/49 sec with 1 minute rest in between sets. Time for some rest.