WOD DEC-12-11

SWOD:

• Squat 5 RM, THEN FIND 2 RM
• Press 5 RM, THEN FIND 2 RM

WOD:  8 ROUNDS

1. BURPEE BOX JUMP OVER TO 20m SPRINT
2. BURPEE BEAR CRAWL 20m

SAQ:

• UPHILL SPRINT 8 X 50m
• SKIP -- SKIP-- BOX JUMP 90% MH 8 X 8

BODYWOD:
BACK / BICEPS

1. REVERSE GRIP LAT PULL DOWN 3 X MR
2. LOW LAT ROW 3 X MR
3. SUSPENDED ROW 3 X MR
4. SUPER MAN 3 X MR
5. BB CURL 3 X MR
6. HIGH CABLE CURL 3 X MR
7. 1 ARM DB PREACHER CURL 3 X MR
8. PLATE CURL 4 X MR