January 12, 2013 Pressing

5-4-3-2-1 Strict Press

10 Push Press

15 Deadlifts

20 Abmats Situps

95/65….75/55….65/35

Bar Stretch Child’s Pose

RUCK WOD

Tire Flips

January 10, 2013 Wall Balls and Play Time!

Strength

5 x 5 Backsquats 135/95/65

…and go up.

WOD 30-20-10

Wall Balls 20/14

Double Under Hops…GET TALL!

1 min Bottom Hold

1 min Plank Hold (Front hold hands or elbows)

Flutterkicks (4 ct)…YES 4 COUNT and BIG!!!

CORE

30 Snow Angels

Ruck WOD

30 Up and overs 135/95 Barbell. Only count right side.

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