MONDAY DECEMBER 8, 2014

STRENGTH

SHOULDER PRESS  (+ 10 TO 1RM)

63% X  5 -- 68% X 5 --77% X 3 -- 86% X 1 +

 

CONDITIONING WOD

"JACKIE"  (LAST DONE 4/4/14)

FOR TIME

1000 METER ROW

50  THRUSTERS  RX=45/45  A=35/35  I=35/35

30 PULL UPS     RX= NO ASSIST   A=NO ASSIST  I=ASSISTED