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Monday 1-13-2014

11
Jan

Monday 1-13-2014

Workout of the Day
Warm-up 5 minutes dynamic:
Then 3 Rounds
Front squat 6-5-4 (increasing load)
WIndmill 5-5-5 each side
Hollow Rocks 12-12-12
then
Front Squat 4 x 3
alternate
Pressing Windmill (press each rep)
4 x 5 each arm
then
WOD
21-15-9
KB Swing
Burpee
TTB or V-up
Rx #70/#53

Post your scores to the Whiteboard.

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