WEDNESDAY DECEMBER 10, 2014

STRENGTH

BACK SQUAT  (+20 LBS TO 1RM)

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

CONDITIONING WOD

"JALAH"   7/25/13

20 MIN AMRAP

5 PUSH UPS    RX / (+A)= PLANK  I = KNEES

10 AIR SQUATS

15 SIT UPS   

20  DU  RX/ (+A) =DU    I = SU (60)