Tuesday, Yannuary 14, 2014

Buy in: 10 reps PVC shoulder complex, Turf work-high knees, low knees, side shuffle (down and back), burpee broad jump, Spider man lunges

Shoulder Press

2x5 50%

1x3 75%

1x3 80%

1x3 85%

WoD: For time

Run Southern Star Loop

Then complete 3 rounds of

5 Muscle ups - sub 1:1

10 Ball slams

15 Push Press 85/115 (from floor)

Run Southern Star Loop

Post your estimated time to complete to comments. Exerciser closest to their estimated time wins getBuilt sweatbands!

 

Mike AlleyComment