Monday 9-30-13

Warm up-  Double unders 10 OHS Shoulder mobility Dynamic stretches Skill- Wall sits Conditioning-  3 RFT 20 Front Squats (115#/85#) 30 Burpees 40 Double unders  18 min Cap

Friday 9-27-13

Warm Up- Bring Sally Up (empty bar) Dynamic Stretches Shoulder Mobility Conditioning- 2 RFT 10 Thrusters (95#/65#) Run 800m 10 Thrusters

Thursday 9-26-13

Warm Up- Double Unders 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 12 min AMRAP 3 Deadlift (185#/135#) 7 Box jumps (24/20) 30 Double unders

Wednesday 9-25-13

Warm up- Jumping Jacks Mountain Climbers Shoulder Mobility Dynamic Stretches Strength- Front Squat 2-2-2-2-2 Conditioning- 21-15-9 Wallballs (20#/14#) Russian Twist MBC  

Tuesday 9-24-13

Warm Up- 400m Run 10 OHS Shoulder mobility Dynamic Stretches Strength- Weighted Pull Ups 5-5-5-5-5 Conditioning- 4 Rounds 25 Pull Ups 25 Push Ups 400m Run