WOD NOV 3/2011

SWOD:
HANG CLEAN --> JERK 3,3,3,3,1,1

DWOD:
8 ROUNDS
ROW X 1 MIN AFAP
EXPLOSIVE PUSH UPS X 5 THAN 8 KB SWINGS
**REST 30s BTW ROUNDS**

SAQ:
MEDICINE BALL PUSHUPS 4 X 10
LADDER PUSH UPS 4 X 10
15 YARD SHUTTLE DRILL
3 CONE CHANGE DIRECTION DRILL

CHEST/SHOULDERS
INCLINE DB PRESS 3 X MR (CHEST)
PLATE FRONT RAISE 3 X MR
FRONT CABLE RAISE 3 X MR (CHEST)
LAT RAISE 3 X MR
REVERSE GRIP ROW 3 X MR
WIDE GRIP INCLINE PUSH UPS 3 X MR (CHEST)
TOWEL FLY 3 X MR (CHEST)