Fri 1/25/13
PP 4×8-12 DB Complex 5×3 + shrugs @ 8-12 Sprint work 5 to 40 and back
Th 1/24/13
Skills work Buy In: 30 uneven lunges 5 Rounds 10 KBS 8 Burpee Box Jumps 6 Dips Island Uneven Farmers Walk
Wed. 1/23/13
OHS 12-8-4-1-1-1-1-1 3 Rounds Med Ball – 20 – 400m Run 15 DL Shrugs 15 Front Squats 15 squat Cleans 15 Jerks All efforts are with med ball
Tues 1/22/13
SP 5×5 4 Rounds 8 Cleans -Any Way 4 STO – Front 8 Back Squats 4 STO – Back 8 BB Lunges 4 Front 4 Back 4 Burpees over bar (155/115)