THURSDAY 12-3-15

WARM UP
2-3X ( or 8-10 min)
1 min Jump rope
10 Light KBS(eyelevel)
10 DB (alt) Plank Row
10 squats
10 Plank windmill each

STRETCH 10 min

STRENGTH 15 -20 min
STRICT PRESS
90% training max
5@ 40%
5 @ 50 %
5 @ 60 %

CONDITIONING (=18 min wod)with Running Clock, keep track of each movement totals.

3ROUNDS
1 MIN AMRAP
*ME DU (sub Ad /Row)
1 Min REST

(finish all 3 rounds before switching movements)

3 ROUNDs
1 Min AMRAP
*ME KBS
THEN 1 Min Rest

3 ROUNDS
1 MIN AMRAP
*ME V-UPs
THEN 1 MIN REST

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