Monday 1-19-15

Warm up

500m Row 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength– 

Deadlift 

6-6-3-3-1-1

Conditioning

3 Rounds 

Row (calories)

Box Jumps (24″/20″)

Deadlift (135#/95#)

KBS (53#/35#)

Burpees 

1 min max rep at each station 

1 rest between rounds

Mondays Schedule**

Rocky Point

8am,9am,4:30,5:30,6:30 and 8:30pm

Lake Grove

8am, 5:30pm and 6:30pm 

***A big thank you to everyone that participated in the 631 Throwdown

and especially to those who helped judge and set up this weekend. 

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