Monday, July 28, 2014

The new "main box" is coming together!!



Arm/Leg Swings
250 Row
2 x 10 of:
Shoulder Dislocates
DB Press
DB Straight-leg Deadlifts

MOD (15:00 CAP)
Push Press
3-3-3-3-max reps (increase your starting weight 5-10# over last week)
Do 4 sets of 3 reps and on your 5thset do as many as possible and record that number on the board along with your weight.

WOD
Conditioning
4 RFT
100m Farmer’s Carry 55DB--53KB/35#
100’ Walking Lunge
50 Ab-mat Sit-ups
Rx+ = OH Walking Lunge 45/25# AND 75 Ab-mat Sit-ups




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