7-12-2012
Warm Up: MSCFWU
Strength: Shoulder Press(5-5-3-5-5-5+) 40%-50%-60%-65%-75%-85%
WOD: 3 Rounds for Reps
1 GHD Sit Ups (24/20)
1 Minute Wall Ball Shots (20/14)
1 Minute Box Jumps (24/20)
1 Minute KB Overhead Carry (1/.5)
1 Minute Rest
Group Times: 6,7,8,9 AM and 4,5,6 PM
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