9.17.14
CFE:
MOB
DYNWU
800m Run
15 Pull-ups
30 Box Jumps
1600m Run
15 Pull-ups
30 Box Jumps
800m Run
CF:
MOB
DYNWU
A. GWOD: 2 Rds for Quality
10s Handstand Hold
10 GHD SU
10 Back Hip Ext
B. For Time:
100 Single Jump Rope
25 Dbl Unders
100 Wallballs (20/14)Â
25 DL (135/95)
100m Front Rack Walking Lunge (135/95)
C. Isolation Work: 3 by 8
Single Arm DB Press (45/25) Each Arm
Barbell Row (45/35)
Strict BB Press (45/35)
Scap Narrow Push Up on KB
