I convinced 2 guys at the fire station to WOD with me today and it went pretty well. They both kicked butt and were sweating and panting at the end. So there was some hard work done by all.
Warm up:
Stretch 5-10 minutes
WOD #1
Chest and tri's stuff, 1 hours worth... Pull downs, skull crushers, butterfly cable press and what not.
WOD #2
21-15-9 reps for time of:
Wall Ball, 20lbs, 10' target
Burpees
Jacob 3:25 +2 Burpees
I think I would have PR'd this since the only other time I did it was in my garage with a 10' ceiling target (3:18). So this time was better since I did a greater ROM during the WOD.
Jeff 4:38
Tony 5:30
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