Day

December 5, 2013

Main Event: Speedy Push Press: 60% x 3 x 20 Accessories: Dumbell Incline Press: 30 Sec on, 1 Min off x 5 Barbell Rows:5×5 Bandy...

Workout of the Day: WOD: Complete the Following for Time: Row 1600 M 30 Wall Ball 30 Sumo Deadlift High Pull (95/ 65) 30 Toes...

Warm up: 3 Rounds 20 sec Squats 20 sec T-Plank 20 sec Mountain climbers Skill work: Banded shrugs WOD: AMRAP in a given amount of...

Skill work: Laser beam squats (aka Front squats) Warm up: Simon Says WOD: AMRAP in a given amount of time of 3 Squats 10 ft...