Mon. 1-25-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Overhead Squat



Core Lift: Overhead Squat

Bar Only, Progress to 1 rm



WOD: 4 Rounds
(Increase weight each set) 20 min.
2-TGU’s each arm (HEAVY)
3-Alternating Swings each arm
4-Cleans each arm
5-Presses each arm

Then complete: 3 Rounds - Heavy

10 each leg KB Overhead Lunges

10 each leg KB Box Step Ups

10 GHD Glute/Ham Raises (flex at knee)