January 16, 2013 (Wednesday)

Warm-Up

A. 1:00 Row @ 2:15+ (damper 6)
     1:00 Row @ 2:10+ (damper 7)
     1:00 Row @ 2:05+ (damper 8)
        w/ 10 reverse hyper
             Shoulder ROM drills
             b/w rounds
B. Burgener pvc/15/45#

Skill

EMOTM for 7 min. work up to 1 PS -> 3 SB - 160#

Strength

5 x 3
     Flat foot Clean pull - 185/225/245/275/295#
     Pendlay Row - 155/170/185/190/190#
     Split Press - 95/115/125/135/135#

WOD

Alt. min EMOTM for 20 min.
     10 WB (30#)
     15 Leg Raise -> Hip Raise