Warm Up

• 30 Squat
• 20 Roll Overs
• 30 Overhead Squats

X 3

• 20 KB Swing
• 20 KB Sit ups
• 20 Push Ups

WOD

• 10-9-8….3-2-1
• SHPDL 65#
• Push Press 65#
• Ring Rows

Cool Down

X 3

• Wheel Rollouts 10
• Windmills 10 each arm

This entry was posted on Wednesday, December 24th, 2008 at 12:44 am and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.