12-19-2012

100_1386

 

 

 

 

SWOD- *15 minutes to work up to a 2-4rm Press
                *10 minutes to find a max distance Broad Jump
                *5 minutes of Pistol practice
 
WOD- AMRAP in 10 mins:
             10 Push Press @ 60-65% of 2-4RM Press
             10 Lunges with bar in front rack position
             10 Toes to Bar
 
Midline- Back Extensions on GHD 3×10

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