“friday 4.11.14”1962049 467981093332015_7591294504776099625_o

Warm-up:

          dynamic

Skill:

           HSPU

Strength:

       1) push press: 5x5

       2)a. hspu 4x12 

          b. rkb swing: 4x25 unbroken 70/53       

WOD:

         3 rounds (3min on 1min off)

         8 v-ups

         8 box jumps(24/20)

         8 ring dips/bent dips no band

         (this should be a 3- three minute sprints, modify accordingly)

         

" The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!"

-Unknown


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