Tuesday, January 29, 2013


                                                                                    Chris C. working the Hollow Rocks!!

Arm/Leg Swings
Row 250m
2 x 10 of:
Shoulder Dislocates
OHS
Back Extension
H2H KB Swings

MOD
Strength
Back Squat
2X5 @ 80%
2X3 @ 85%
3X1 @ 90%

WOD
Conditioning
6 RFT
6 Burpees
12 KB Swings 53/35#
18 Walking Lunges

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