“monday 8.4.14”

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Warm-up:

          dynamic shoulder mobility

Skill:

           ohs

Strength:

bench press: 7x2 @60-70%

weighted sit-ups: 4x15 

WOD:

10 amrap

10 ohs (115/80)

40 dubs

10 box jump overs (24/20)

then 

50 weighted ring dips for time (20db/10db)

 

 

 

 

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

 

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