MONDAY OCT 6, 2014

STRENGTH

SHOULDER PRESS (PERCENT OF 1RM)

58% X5 /  63% X 3  /  72%X 3  /  81% X 3+

CONDITIONING WOD

5 MIN MAX METER ROW

1 MIN REST

6 MIN AMRAP

10 HAND RELEASE PUSH UPS RX=PLANK--A=SCALED--I=SCALED

10 GOBLET ALTERNATING BOX STEP UPS RX=55/35--A=45/25--I=35/18

30 BICYCLE SIT UPS R=1/L=2

WEEKLY CHALLENGE= 1500 BICYCLE SIT UPS BY SAT AT NOON --R=1/L=2--THOSE DONE IN WARM UP AND WODS COUNT TOWARDS TOTAL