Stretches:
Shoulder dislocaters
Hang high pulls
Push press
Thrusters
Overhead squats
10x50% 8X65% 6X70%
4x4x80%
Wod: AMRAP in 20 min.
Kb lunges to front of gym (heavy)
20 pushup rows then lunge back
20 wall ball shots (men 20 lbs women 10lbs)
Sunday, November 8, 2009
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