Thursday December 15, 2011

"ummm, Joey, it was my day to wear the green star sweatshirt."

WOD

ROMIK

- SMR: wherever you need it

- pigeon 2 min/side

- FS hold 1 min

Strength

A. clean pull 4 x 3; rest 90 sec

B. clean 2-2-2-2-2; rest as needed

MetCon     

3 RFT:

- 20 wall ball 2-for-1's (20/14, 10ft/9ft)

- 20 cal row

*2-for-1's = 2 squats on every wall ball rep.  The extra squat is performed while the ball is in the air.

Post results and thoughts to comments.