WOD 12/3/12

QUAD'S AND BI'S

Warm Up:
KB Deadlift 2x15
Knee Raises 2x8
Tuck Jumps 3x2

Quads:
Leg Extension 3x10
Front Squat 3x10
Leg Press 3x10
Squat 3x3, 1x1

Bi's
Cable Preacher Curl 3x10
Rope Cable Curl 2x10

Lateral Delts:
Cable Lateral Delt Raise w/ hold 2x25

Calves:
Sets of 10 with increasing weights until 10 can not be achieved

Cool Down:
Stretch and Foam Roll w/ Emphasis on worked areas