02/03/2014

Mayhem_Rich Froning Fitness KBBack Squat 

2-2-2-2-2-2 @ 80%

All Sets at same weight.

Metcon (Time)

4 Rounds
25 KB Swings (70/53
25 WallBall (20/14)
*20 Min Time Cap

Metcon (No Measure, just complete)

3 Sets
1 min Plank Hold straight into
20 GHD Sit ups
(Rest can be taken between sets)

20 thoughts on “02/03/2014

  1. Back Squat:
    295

    Metcon:
    19:12
    25lb. DB thrusters (don’t have a wallball)
    50# KB (heaviest one at gym)

  2. 1 st time post live nearby smith co tn.
    Thanks for great programming

    325 back squat

    14:40 metcon 53# kb 20#wb

  3. Also love the bible wod. I think it was posted
    As mark 5:6-10. And I think it is supposed to be Matthew