Workout for 3/1/2017

Weightlifting/Odd Object Conditioning, Mid-Long Duration

“Hey Feleshia”
2 rounds for time:
 27 overhead squats
 27 wall-balls
OHS: SC= Bar allowing 27 reps in 1-2 sets, RX=95/65, RX+ =115/75
WB: SC= Ball allowing 27 reps in 1-2 sets, RX=20/14, RX+= 30/20

“Bye Feleshia”
2 rounds for time:
 27 front squats w/ bar
 27 push presses w/ MB
FS: Bar allowing 27 reps in 1-3 sets, RX=95/65, RX+ =115/75
PP: SC= Ball allowing 27 reps in 1-3 sets, RX=20/14, RX+= 30/20

After-Hour Accessory Exercise, Midline and Anterior Chain

Midline: Longsitting heel taps: 3 sets of 10 per leg.
Anterior Chain: Dumbbell front raises: 3 sets of 10 per arm.

---

After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Wear lifting shoes & knee/wrist wraps as desired.