Monday – 090913

Warm-up/Injury Prevention
3 rounds not for time:
200 meter run
10 Overhead barbell shrugs
8 Walking lunge steps (each leg, pause for 5 seconds to stretch hip flexor)
6 Dumbbell protractions/retractions each arm

Workout of the Day
For time:
10-9-8-7-6-5-4-3-2-1: Push press (155/103)
2-4-6-8-10-12-14-16-18-20: Pull-ups

If you cannot do kipping pull-ups with a blue or red band, you will sub jumping pull-ups. There will be a 20 minute cap on this workout.

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