8 Jan 2015

Warm Up & Mobility:
Athlete's choice- include shoulder work

Strength:
Push Press
4 x 5 @ 60% 65% 70% 75%
Press
4 x 5 @ 60% 65% 70% 70%

WOD:
In 6 MINS complete:
3 rounds of 6 thrusters 65/95 and 6 CTB pull ups
In remainder of time max reps toes to bar

** Competitors for FrostFit this weekend **
Switch toes to bar to max reps hollow rocks (don't shred the hands)

Cash Out:
Tabata wall balls #10/#14 to 9/10'