TUESDAY DECEMBER 16, 2014

STRENGTH

SHOULDER PRESS  (DELOAD WEEK  +10 LB TO 1RM)

36% X 5 --45% X 5 --54% X 5 --60% X 5

 

CONDITIONING WOD

"HELEN"

3RFT

400 METER RUN

21 KB SWINGS   RX=55/35    A=45/25   I=45/25

12 PULL UP       RX=NO ASSIST   A=NO ASSIST  I = ASSIST