Today I did legs at the fire department but could not do the HQ WOD do to my legs still being a little achey, but I did do a scorcher of a legs day and here it is. As for everyone else, it's might as well be international waters out there, anything goes. I'm sure Stacey is still too cool for working out or at least working hard, just kidding Stacey.
Barbell Lunges
95lbsx30 steps
115lbsx24 steps
135lbsx18 steps
155lbsx12 steps
Seated leg Extension
15x130lbs
12x150lbs
9x170lbs
6x200lbs
Lying Leg Curls
15x100lbs
12x130lbs
9x150lbs
6x170lbs
1 Minute of work, 1 Minute of rest:
20lb Wall Balls 5 rounds
30
30
30
30
30
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