Tuesday, January 5, 2016



 Steven finishing up an 800m run!!
Arm/Leg Swings
250m Row
2 rounds of:
10 Shoulder Dislocates
10 Kipping Glides
10 Wall Squats (lock out your arms)
5 Strict Pull-ups or Negatives

MOD
Hang Snatch Practice
Stay above the knee and squat every rep.

WOD
Conditioning
4 RFT of:
Row 500m
10 OHS 115/73#
Rx+ = 155/103# or heavier

PMOD
50 Wallballs
In as few as sets as possible
Post weight and rep scheme

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