Monday 6.11.12

Buy In: Row 500 meters. 15 reps: band face pulls, hollow rock, pullups, burpees.   Iron out your biceps,triceps and forearms using a barbell MWOD-style.

Shoulder Press 1 set of 5@65%, 1 set of 5@75%, 1 set of max reps at 85%

for time complete 10-9-8-7-6-5-4-3-2-1 reps of:

KB Snatches, Dips, Wall balls and Push ups.

Mike AlleyComment