1/20/15

1/20/15

Tuesday 1/20/15

Warm-Up

Row/Run 400m

15-Behind the neck Shoulder Presses (PVC/Empty Bar)

10-Wall Balls

20-Lunges

15-Push Ups

WOD

A. Jerk balance 3×3; 40% of 1rm. (10 Min Cap)
B. SJ from Racks one every 30sec 65% of 1rm for 10mins perfect form
C. Close grip bench press 5×5; rest 3mins

+


Row 400m 90% effort aerobic
rest 2mins x 5


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