MONDAY 11/07/2016

WEEKLY CHALLENGE:

  • 25 RING DIPS - STRICT - HOLD @ TOP AND BOTTOM

  • 25 RING ROWS - STRICT - HOLD @ TOP AND BOTTOM

 

WARM UP

  • SHOULDER ROTATIONS

  • 20 WALL BALLS

  • 200M RUN

STRENGTH

SHOULDER PRESS ADD 15LBS

50%X5, 58%X5, 63%X3, 72%X3, 81%X3+

CONDITIONING WOD

FOR TIME

  • 30 THRUSTERS 95/65

  • 50 LATERAL JUMPS

  • 20 THRUSTERS 115/80

  • 50 LATERAL JUMPS

  • 10 THRUSTERS 135/95

  • 50 LATERAL JUMPS

  • 5 THRUSTERS 155/110

  • 50 LATERAL JUMPS