Sat Shoulders - WoD - 23/5/09

Ballistic warmup

Strength - Over head press

3-3-3

1 x 20

Conditioner

4 stations 5 mins per station

30 punches, punch out on bag alteranate with partner

Curtis P Complex (squat clean, lunge each leg push press) 1 rep alternate

250 m sprint (row)

Virtual shoveling 5 per side, alternate