Thursday, July 18, 2013

Something I ask myself everyday!!
Arm/Leg Swings
Samson Stretch
2 rounds of:
10 Shoulder Dislocates
10 OHS
10 DB Press
10 Back Ext. / Good Mornings(empty bar)
       
MOD
Strength
Strict Press
5-5-5-5-5
same weight across all sets

Then:
Take several sets to warm-up to your working weights/box height for the WOD

               "Billy"
   7 rounds for time of:
15 Wallball 20/14#
  8 Box Jumps 28"/24"
  3 Back Squat 225/135#
After WOD B-day party!!
"G-man" says man up and do a back squat for every year "Billy" is old!! Post weight and reps on the board! 

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