01/24/2012

WARM UP
Dynamic Warm up
SB Stand ups
1x10


SKILL
Thruster


WOD
3 RFT
R1  R2  R3    
75   50   25    ROW/CAL
15   10     5    Chin ups
30   20   10    GHD Back EXT
15   10     5    B Bell Thrusters




SWOD
Shoulder Press (week 1/day 4)
5-5-5