WOD 7/8/12
Sunday Fun-day Flush
1mile warmup run
Barbell Bench super-set w/ 8 perfect pull-ups and hanging leg liftsx20
135x20
225x 10
245x5
265x5
275x5
2x15 Front squat with DB (55lb) super-set with 2x10 lunges front to back
2x15 body weight side to side lunges focus in form and depth. Super-set with wide leg dead lift (45lb plate).
Cable under tit raise? (lift low to high , pulling from peck muscle)
3x12 super-set with 20 perfect pushups (wide, reg, close on med ball)
Abs circuit w/45lb plate 3x15:
Toe touches, v-ups
--no weight--
Side v ups, crunches elbows out eyes to the sky
Finish with hanging toe-touch to bar, knee ups, and bicycles. 5-20-20
Sauna/steam room/protein shake :)
#showmeyourwod #legitfit #beastfitnation #traininsaneorremainthesame
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