Monday, Yannuary 6, 2014

Buy-in: 10 reps of pvc shoulder complex, dumb bell external rotations, ghd sit ups, pull ups, push ups, air squats

Then: Bench 2x5 (50%) 5x3 (75%, 80%, 85%) 

Wod: Copied from Crossfit.com

Five rounds for time of:
10 Toes to bar
53/75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

Post if you had a successful Yannuary weekend to comments.

Mike AlleyComment