Tuesday 12.20.11

Buy In:  250 singles.  20 air squats, 15 light kettlebell swings, 10 light turkish get-ups (5/side).  Downdog progression x2.

WOD- Complete 3 rounds for weight:(rest exactly 3 minutes between rounds)

RDL 3 reps

Hang Power Clean 5 reps

Front Squat 7 reps

Push Press(rack the weight at the end of the set) 9 reps

Back Squat (out of the rack) 11 reps

http://www.awf.org/files/3972_image2_western_gorilla_MWatson.jpg

Mike AlleyComment