TUESDAY JANUARY 6 , 2014

STRENGTH

SHOULDER PRESS  ( +15 LBS TO 1RM)

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

 

CONDITIONING WOD

14 MIN AMRAP

10    1 ARM KB/DB SH-TO-OH    RX=55/35  A=45/25  I=35/18

12     LATERAL KB/DB BENDS  RX=55/35  A=45/25  I=35/18

20     MT CLIMBERS  R=1  L=2

30     STRAIGHT LEG SCISSOR KICKS  R=1  L=2

SH-TO-OH-=5 PER ARM  COMPLETE ALL 5 BEFORE CHANGING ARM

LATERAL BENDS = 6 EACH SIDE COMPLETE ALL PER SIDE BEFORE CHANGING SIDE