Friday 6-21-13

Warm Up- Double Unders10 OHSShoulder Mobility Dynamic Stretches Skill- Open Gym Conditioning- “Karen” For Time: 150 Wall Balls (20#/14#)      

Thursday 6-20-13

Warm Up- RoxanneShoulder Mobility Dynamic Stretches Strength- Push Press 6-6-3-3-1-1 Conditioning- 30-20-10-5 KBS (53#/35#)Plate to OH (45#/35#)Burpees    

Wednesday 6-19-13

Warm Up- Double Unders10 OHSShoulder Mobility Dynamic Stretches Strength- Front Squat 3-3-3-3-3 Conditioning- 14 min AMRAP 200 Double Understhen10 Front Squats (115#/75#)20 Sit Ups    

Tuesday 6-18-13

Warm Up- Jumping Jacks 10 OHS Shoulder Mobility Dynamic Stretches Strength- Deadlift 6-6-3-3-1-1 Conditioning- 21-15-9 Deadlift (185#/135#) Box Jumps (24/20) Pull Ups

Monday 6-17-13

Warm Up – 400m Run 10 OHS Shoulder Mobility Dynamic Stretches Strength – Floor Press 5-5-5-5-5 Conditioning- 3 RFT 50 Push Ups 400m Run 15 Thrusters (95#/65#)