Mon 9/14/14
Dedicate 15 min. to warm up, roll out, stretch and mobility – Front Squats 8×3 – 30-20-10-5 Thrusters (100/73) Pull Ups
Fri. 9/12/14
Th. 9/11/14
Skills-about 10min: Adv. Rope Climb – practice technique Legless;J Hook;S Wrap – Novice work grip strength- 100ft farmers carry x 3 – Interm. Choose between the two. – Strength: BB Row 4×10 – MetCon: 10! WBS (20/14) 20 singles ea round 1! Deadlift (225/168)
Wed. 9/10/14
Pistols 5×5 per leg do not alt. – BB Bench 10×3 – 21-15-9-6-3 KB STO – use 2 KB’s – Box Jumps – Record 3rep max for bench Record wod time KB wt and box ht.
