Thursday November 7, 2013

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups (Band okay)
10 Air Squats

Russian Swing 3 x 15
Jerk 4×5

WOD – “Frank” Lucky 7
Strict Press 7×1 (set1-7)
Push Press 7×1 (set8-14)
Jerk 7×1 (set15-21)
Lifter to add weight  to each set all the way through

Prone Isolation 3×30 sec

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