Wednesday, December 3, 2014

A big shout out to Chris for getting his first Bar Muscle Monday and more today!! Great job!!!

Worth getting some serious air!!!
Arm/Leg Swings
2:00 bottom of a Squat
2 Rounds of:
10 Shoulder Dislocates
10 Wall Squats
10 DB Straight-leg Deadlifts
20 Walking Lunges

MOD
Front Squat
4x7 across (use last week’s heaviest weight)

WOD
Conditioning
4 RFT:

10 Pull ups
10 Front Squats, 135/93#
10 Burpees
Rx+ = Burpee Pull-ups and 155/113#

PMOD
30 Strict HSPU or
Handstand Practice
Holds, Walks, Strict, Kipping



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