December 13, 2012 (Thursday)

Warm-Up

5 x 200m Run Dec. 1-5 

     w/ in between each round

     1. Front Plank

     2. Dolley Walk

     3. Right Plank

     4. Left Plank

     5. Strength Axel

Strength

A. 10 x 1 Press Complex - Strict -> Push -> Push Jerk

B. Work up to heavy 1 Rep Split Jerk - 270# *PR*

WOD

"Diane"

21-15-9

     Deadlift (225#)

     HSPU

Score - 6:02 *PR*