Friday 9-26-14

Warm up

4 Frames Rowling 

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Front Squat 

3-3-3-3-3 (31X1)

Conditioning

1000m Row 

50 Thrusters (45#/35#)

30 Bar muscle ups (Sub 3 Pull ups/3 Box Dip for 1 muscle up)

14 min Cap

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