Friday September 12th, 2014

Saturday's workout will be at the BU track on the Vestal Parkway. Prepare accordingly. 

A. close grip bench press build to a tough 5

B. 15 min deep practice MU's or HSPU.

+
C. for time
30 wall balls
20 PC and jerk 135/85#
10 MU.    --sub 10 CTB, 10 T2B, 10 ring dips. 

Fitness version

A. build to a tough 8 @ 30x1

B. practice DU, ring rows, pull-ups

C.  wall balls as rx'd

      for PC sub 15 moderate DL and 15 KBS and 15 DB push press

     for MU sub 2 rounds of 5 ring rows, 5 ghd sit-ups and 5 push-ups or ring dips.