19/01/10

Strength

A.Back-Squat
3 x 10 @ 65%
B. Seated DB-Strict-Press
12-9-6
* Start with a moderate weight, increase
weight each set

WOD

A. 6 min AMRAP
20-Wall-Balls #14 #20
15-Hang-Power-Cleans #85 #115
10- Push-Jerks #85 #115
Rest 3 min’s
A2 6 min AMRAP
20- Cal Row
10-Slam-Balls #30 #40