Thursday, January 24, 2013

                                                                                  Willson curling with ATTITUDE!!
Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 Ab-Mat Sit-ups
10 Walking Lunges
10 HR Push-ups

MOD
Weightlifting
EMOM x 10
1 power clean + 1 hang squat clean + 1 push jerk
Heaviest possible , increase weight

WOD
Conditioning
10 overhead squats, 115/73#
10 Hollow Rocks
10 push press, 115/73#
15 front squats, 115/73#
15 Hollow Rocks
15 push press, 115/73#
20 back squats, 115/73#
20 Hollow Rocks
20 push press, 115/73#
 Rx+ is 135/93#

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