Tuesday December 31st 2013

Prep
1 Mile run/ 1000m row 
Coach's choice dynamic 

Strength 
3-5 Weighted ring dips EMOM for 10 Min 

Conditioning 
Jason's Birthday WOD!!
3 RFT
11 Deadlift 85/115
11 Hang clean 85/115
11 Shoulder to overhead 
Rest 2 Min then;
3 RFT
11 HSPU
11 Pull ups 
11 Air squats 

Recovery 
Shoulder stretches with band