WORKOUT DEC-19-2011

SWOD:
FRONT SQUAT 2-2-2-1-1

WOD:
7 ROUNDS AFAP
TIRE THROW BACKWARDS AS FAR AS POSSIBLE SPRINT TO TIRE REPEAT X 12
20 YARD SHUTTLE DRILL
THAN
DEEP SQUAT RACK JERK 6 X 2

SAQ: REST

 BODYWOD: CHEST/BICEPS
INCLINE BB PRESS X 4
INCLINE DB/CABLE FLY X 4
LOW PULLEY FRONT RAISE X 3
INCLINE PUSH UPS CLOSE GRIP X 2
DB ALT CURL X 3
ROPE/TOWEL CURL X 3
PLATE CURL X 3