Monday 12.11.12

Buy In: row/run 500, 8 reps PVC shoulder complex, band face pulls, dumbbell external rotations, band shoulder freestyle.  Max reps pullups and push ups.  April Counts is going to get her first kipping pullup this week, ask her about it (no pressure April).

copied and pasted from Marc Mayes-

Complete for time:

Run/Row 800m
15 Shoulder Press (63/95)
Run/Row 800m
15 Push Press (93/135)
Run/Row 800m
15 Push Jerk (103/155)

Mike AlleyComment