Friday 12-28-12

Warm Up- Double Unders 10 OHS Dynamic Stretches Shoulder Mobility Strength- Curls 15-15-15-15 Conditioning- 2 Rounds 75 Double Unders 15 Cleans (155#/105#) 75 Double Unders 15 Deadlifts...

Thursday 12-27-12

Warm Up- Row 500m 10 OHS Shoulder Mobility Dynamic Stretches Strength- Push Press 3-3-3-3-3 Conditioning- 1000m Row 50 Thrusters (45#/33#) 30 Burpees 15 Pull Ups 10 HSPU