WOD DEC 5-2011

SWOD:
POWER CLEANS 3.-3-2-2-2-1
SWISS BALL HAM CURL 4 X MAX REP

WOD:
12 ROUNDS
PULL UPS MR
SIT UP STAND UPS MR

SAQ:
FIND MAX HEIGHT BOX JUMP THEN
8 ROUNDS 5 BOX JUMPS @ 90% MH
LAST JUMP AFTER LANDING OPEN UP INTO A FLYING 20 YARD SPRINT
BOSU BALL EXPLOSIVE BODY JUMP PUSH UPS 8 X MR ** PUSH UP WHERE FEET COME OFF THE GROUND AS WELL**

BODYWOD: ** EACH EXERCISE DONE 4 X**
SHOULDERS / BICEPS
STANDING ALT DB PRESS
BICEP CURL TO PRESS
LAT RAISE --> FRONT RAISE = 1 REP
SUSPENDED CAGE PULLS
PLATE CURL
ALT DB HAMMER CURL
SUSPENDED BICEP CURLS