WOD NOV-10-11

SWOD:
PUSH PRESS 5 X 5 @ 80%, 3 X 1@ 90%, 3 X 1 @ 95-100%

DWOD:
7 ROUNDS AFAP

• 8 DIPS
• 12 TUCK JUMPS
• 16 KETTLE BELL SWINGS

SHOULDERS:
REVERSE GRIP DUMBELL MILITARY PRESS 3 X 12
LAT RAISE TO FRONT RAISE 3 X MR
REVERSE GRIP ROW 3 X MR

PLYOMETRIC DAY
15 CLAPPING PUSH UPS X 4
EXPLOSIVE PUSH UP OVER A LINE 5 ROUNDS X 10
WALKING RENEGADE PUSH UPS 3 X 12