6-28-2012
Warm Up: PVC Warm Up
Strength: Shoulder Press (5-5-3-5-3-1+) 40%, 50%, 60%, 75%, 85%, 95%.
7-9 Strict Pull Ups between each set
WOD: 4 Rounds for total working time
400 Meter Run
7 Shoulder to Overhead (135/95)
14 Box Jumps (24/18)
Rest 2 Minutes between each round
Group Times: 6,7,8,9 AM and 4,5,6 PM
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