Wednesday 12.17.13 WOD

Wednesday 12.17.13 WOD
Push Press 3-3-3-3-3
GPP Warm-up: back run to turn and sprint, shuffles, Butt Kick Worlds Grt
MOB Focus: Shoulders. 3 Min Drill
 Push Press 3-3-3-3-3 at 75-80-85-90-95%
Warm up sets of Bar x6 & %40-50 x5 Reps
Conditioning:
Buy in of 1000 M Row
Then AMRAP 13 Min
21 KB Swings 53
15 Burpees
9 Hang Cleans 135/105

Monday 12.16.13 WOD

Monday 12.16.13 WOD
HAPPY BIRTHDAY CFG 2 YEARS!!
GPP Warm-up: Junk yard Dog/ Around World
MOB FOCUS: Shoulders, Lats, Hips, Ankle, T-Spine
Partners in 2 40 Min AMRAP. Each Team gets 1 Bar and will make all weight Changes
Row 1000 M (Swap every 250M)
80 HRPUs
50 Yard OH Lunges (50 Steps) 135/105
40 DL 275/185
30 C&J 135/105
20 TTB
10 Rope Climbs