8.13.12
Shoulder/Lat
Internal/External
Ankle/Groin
MOD:
OHS
3-3-3-3-3
WOD: Completed in FGB Manner: Score total Reps, 1M Rest between Rounds
1 Min OHS (95/65)
1 Min Situps
1 Min Wallballs (20/14)
1 Min Pullups
1 Min Row for Calories
LV1: (35/15/PVC) (12/8/or below) Astd or Box Pullups
LV2: (55/35) (14/10) Astd Pullups
LV3: (75/55) (16/12)
LV4: Rxd
CF MOM: Warmup: 800m Row/400m Run MOD: Behind the Neck OHS PressÂ
3 by 10 @ 15#/3 by 5 @ 25# WOD: Completed @ LV1