THURSDAY 11-16-17

WARM UP 2X
30-60 DU/SUJump rope
10 Shpt
5 each arm Banded shoulder press
10 Lunges
10 DB Plank Row

 

STRENGTH
Complex From the rack
2 PUSH PRESS + 2 PUSH JERK
5 X 1 @ 65% Of C & J
Build over 5 set as long as performed with good form.
*increase weight each week
10 # if work sets above 220
5 # if BELOW 220
(Go off of Nov 8 Wednesday Weights)

WOD 4 ROUNDS
75 DU
25 Weighted sit-ups 20/14
10 SH2OH  65/95

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