Wednesday, Yannuary 8,2014

Buy In: 12 reps (per side) reverse lunges, pvc shoulder complex, band face pulls, band pull aparts, scap jacks, dumbbell external rotation.

Shoulder Press 2x5 (50%) 3x5 (80%)

WoD: 25 Minute AMRAP

Run 200 Meters

5 pull ups (chest to bar)

10 push ups (chest to ball)

30 double unders

Post total rounds and your feelings to comments.

Mike AlleyComment