BS TRAINING DAY

D.B - No Shirt...No Problem!

PART 1- WBS: Strength Work
1A. Dead-Lifts 10x4 +5% /90sec
1B. Sh. Press x 4 / Push Press x 3 / Push Jerk x 3 ] x10 / 90sec
(add 10-20lb to your shoulder press wt from last week, don't go up unless you are getting all 4 shoulder presses easily)

6-8 hour rest

PART 2- WBS: "Cindy" 20min AMRAP
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BS: Workout
1. OHS 3-3-3-3-3 @ 33X1 tempo /90sec
2. "Cindy" 20min AMRAP

* post loads and rounds for met-con to comments.

Reminder: Black Sheep Hoodies will be available at the club tomorrow bring $25 cash or check. Also Saturday workout @ 9am followed by a Team Meeting. The meeting will go over training schedule for week leading into Fitness Elevated Comp (Feb. 5th), Info on CrossFit Sectional Qualifiers and goals for March 15th 2011!