Wednesday 1-9-13

Warm Up–

Row 500m

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength–

Sumo Deadlift

6-3-3-1-1-1

Conditioning–

3 RFT

15 SDHP (95#/65#)

15 KB Swing (53#/35#)

15 Pull Ups