WOD 3/6/09

5×5 Press

Rest 5-8 Minutes

10m AMRAP

200m Sprint

5 ManMakers (M:25/W:15)

Go hard and heavy on the press, then rest and get into the MetCon. Make it short, sweet and hard. Scale up or down accordingly. Go here for Manmakers.

Rest then finish with 5 sets of 30 second Superman plank holds.  

3-2-1…GO!

4 thoughts on “WOD 3/6/09

  1. Scott Shaughnessy

    All the years of only doing upper body paid off, 5×5 presses @ 115,135,145,155,165. Only busted out 4 1/2 rounds. Fried.

  2. Jon Rudnicki

    This was a tough workout, especially at the firehouse without a group for motivation! I can’t wait for next week there at Centurion!

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