Monday November 25th, 2013

CoreFit:

3 sets of:
A1.Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Shoulder Dislocates x 10-12 reps
Rest 60 seconds
A3. Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

+

3 rounds for time of:
DB Thrusters x 25 reps.  --light
Sit-ups x 20 reps

CrossFit:

5 sets of:
A1. Back Squat x 3-5 reps @ 30X1
Rest 90 seconds

A2. Shoulder Dislocates x 10-12 reps

Rest 90 seconds

+
3 rounds for time of:
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps