Archive | November 20, 2011

WOD 11.21.11

Mon 11.21.11 Warm up: Joint rotations Shoulder Pass through 5 40yrd sprints 60%,70,80,90,100% effort Max rep unbroken Pull ups Mobility WOD: see below WOD: For time: 400m run 15 pullups 20 squat cleans (95/65) or Med Ball clean (scale as needed) 25 pushups 500m row 25 pushups 20 squat cleans 15 pullups 400m run Strength: […]