A. Weightlifting:
12min to 5RM Strict Press (that means you CANNOT bend your knees at all!!!)
B. MWOD:
LAX Ball + 1st Rib = 3 x 30s ea side
C. WOD:
15min AMRAP –
Run 400m
2 Strict Press
4 Push Press
6 Push Jerk
D. Post-WOD Recovery:
Arm Circles, Arm Hugs, Protraction & Retraction – 20 each movement
Wave Goodbye to Your Arms…12/1/14
- 11/30/14
- Joshua Martin
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