Wednesday, September 30, 2015

Albert hitting a new 3-rep max Overhead Squat, 145#!!!
Arm/Leg Swings
250m Run
2 rounds of:
10 Shoulder Dislocates
10 Good Morning
10 OHS

WOD
Conditioning
“Nancy”
5 RFT
15 OHS 95/63#
400m Run

PMOD
10:00 EMOM
Even: 5/5 Alternating OH Reverse Lunges w/plate
Odd: 6-10 Burpees to a plate
Advanced= 10 Front Rack Alternating Lunge 5/5
                 10 Burpee Box Jumps

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