WOD Friday, June 22, 2012

• Plank:
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Body Weight Squat:
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
• Cable Pull Through:
  • 10 reps (+23 pts)
  • 10 reps (+26 pts)
  • 10 reps (+26 pts)
• Dumbbell Step Ups:
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
• Triceps Pushdown - Rope Attachment:
  •  10 reps (+15 pts)
  • 10 reps (+17 pts)
  • 10 reps (+17 pts)
• Barbell Shrug:
  • 10 reps (+29 pts)
  • 10 reps (+53 pts)
  • 10 reps (+53 pts)
• Dumbbell Side Bend:
  • 10 reps (+30 pts)
  • 10 reps (+30 pts)
  • 10 reps (+30 pts)
• One-Arm Kettlebell Swing:
  • 10 reps (+33 pts)
  • 10 reps (+33 pts)
  • 10 reps (+33 pts)
• Machine Chest Fly (Pec Deck):
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)