Des was the instructor today.
Warm Up:
- 400 meter run
- Dynamics
- 10 push ups
- 10 squats
- 10 back extentions
- 10 dips
- 10 pistols (I hate these)
- 10 kettle bell swings
W.O.D.: Behind the neck jerks: 1-1-1-1-1-1-1-1-1-1
Warm up using light weight, then work up to 1 rep maximum load. You have 10 singles to complete. You’ll want to use a rack to set up for this one.
Results:
- 115 √
- 126 √
- 135 √
- 140 √
- 146 √
- 151 √
- 155 √
- 165 √
- 185 √
- 205 x
Qwigi 
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