Tuesday 11th November 2014

Shoulder Press ,
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+

Followed by 10 min Rope climb Technique/practice

WOD
5 rounds
Row 500m
15 Wall Ball Shots, 20/14#
20 KB Swings 24/16kg
35 Double Unders
rest 2 min b/w sets