January 30, 2015 

January 30, 2015

Warm Up-

3″ Run/Row

Seal Fit Complex x 2

Skill/Midline-

2″ Wall Plank

Strength-

12, or 16″ Ping Pong (Level 1, Level 2)

A.  5 Strict Press @ 65-75%

B.  5 Good Mornings @ 65-75%

C. :20 Max Rep Strict Press 75/55

D. Rest

3, or 4 Total Sets, Record weights + total Press reps

WOD-

12″ Ascending Ladder (3, 6, 9, 12….. reps):

Squat Cleans 135/95

Burpee over Barbell