11/11/2014

strenght

bench press

8-6-4-4-2

 

wod

armstice

9 min amrap

100m sprint

11 situp

11 air squat

100m sprint

22 situp

22 airsquat

....... so on adding 11 each round

2 min rest

9min amrap

100m sprint

11 pushup

11 box jump

100m sprint

22 pushup

22 box jump

............. so on adding 11 each round

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