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Warm up
500m run
Stretching
Lat Pull
85 x5,5,5,5,5
Bench Press
60kg x10, 90kg x5, 100kg x4, 100kg x3,
100kg x3, 110kg x1, 110kg x1,
60kg x20
WOD
15min AMRAP
Rope pull @ 40kg x3
Prowler Push @ 100kg x2
Sit Ups x30
Score 2 + rope pull x1
This was a bit different. I have never pushed a prowler before and I must say it burns your legs big time. Great little exercise.
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