Tuesday 10/21/2014



Warm-up   2 rounds*200m run*10 tuck jumps* 10 squats*10 mountain climbers*10 pushups*

Stretch- *10 groiners*10 shoulder rolls* flag poles * 3 each leg lunge stretch* arm cirlcles forward and backward *arms across chest.

Strength: Wendler Shoulder Press


For time

1000m row

30 Hang cleans 135/95

50 Burpees

***Extra Credit 300 m OH Plate carry 45/35

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