Alan crushing sum weight!
Warm-up
get the body moving
shoulder mobility
WOD
Run 800 meters
35 Shoulder press, 65/45#
Run 800 meters
25 Push press, 95/65#
Run 800 meters
15 Push jerks, 135/95#
RX+
Shoulder press, 75/55#
Push press, 115/75#
Push jerks, 155/105#
After Bash
30-50 ring dips
Monday
-
5:30AM - 6:30AM
-
7:00AM - 8:00AM
-
9:00AM - 8:00PM
Tuesday
-
5:30AM - 6:30AM
-
9:00AM - 8:00PM
Wednesday
-
5:30AM - 6:30AM
-
7:00AM - 8:00AM
-
9:00AM - 8:00PM
Thursday
-
5:30AM - 6:30AM
-
9:00AM - 7:30PM
Friday
-
5:30AM - 6:30AM
-
9:00AM - 7:00PM
Saturday
-
7:00AM - 12:00PM
Sunday
-
9:00AM - 12:00PM
