Tuesday, February 24, 2015


Arm/Leg Swings
250m Run
2x10 of:

Shoulder Dislocates
DB Thrusters
Kipping Glides

WOD
Conditioning

15-12-9 reps for time of:
Thrusters 75/53#
Pull-ups
   Rest 5 minutes
12-9-6 reps for time of:
Thrusters 75/53#
Pull-ups
Post time for each couplet to comments

Rx+ = 95/63# AND add the following: 
  Rest 5 minutes
9-6-3 reps for time of:
Thrusters
Pull-ups

PMOD
Squat Clean Ladder (you choose the weight)
OTM
1 Squat Clean
2 Squat Cleans
3 Squat Cleans
etc., until you can no longer complete the required reps within the minute

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