MONDAY DECEMBER 29, 2014

STRENGTH

SHOULDER PRESS  (ADD 15 LB TO 1RM)

58% X 5--63% X 3--72% X 3 --81% X 3+

 

CONDITIONING WOD

12:30  MIN RUNNING CLOCK

MINUTES 0-9  AMRAP

8    KB SWINGS  RX=55/35  A=45/25  I= 35/18

12   WALL BALL   RX=20/14 (10 FT)   A=20/14  (9 FT)                                                            I=14/10 (9+FT)

16    PRISONER STATIONARY LUNGE (R=1/L=2)

MINUTES 9-9:30  REST

MINUTES  9:30-12:30

24 FOOT FORWARD BEAR CRAWL AS MANY LAPS AS POSSIBLE

(1 LAP =24 FT)

2 SCORES --1= TOTAL REPS AND 1= TOTAL LAPS