Tuesday, April 8, 2014

 Welcome back DJ!! Good to see you back in the box!

Arm/Leg Swings
2 rounds of:
10 Shoulder Dislocates
10 OHS
10 Good Mornings
10 Wall Squats

MOD (15:00 CAP)
Hang Squat Snatch
7x1

WOD (compare to October 16, 2013)
Conditioning
In 10:00 climb the Ladder as high as you can
1 T2B 1 OHS, 2 T2B 2 OHS, 3 etc. 95/63#
Rx+ = 115/73#


Rest 3:00 then::
Reverse Tabata L-Sits :10 on :20 off for 8 rounds


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