Sunday 11/3/13 SWOD: Shoulder Press; Conditioning 3RFT: Run 200, 25 KB swings, Run 200, 25 jumping sqauts

Strength: 7 Rounds:
1 strict press + 2 push press + 3 push jerks......(go heavy)
*Do 25 sit ups after each round

Conditioning:

3 RFT-

Run 200
25 KB swings
Run 200
25 jumping squats 45#

**Jump squats are a versatile movement that can be used to accomplish quite a few different things. They can build strength, speed, build power, improve rate of force development, and of course build up plyometric capacities. In addition they can be used at the beginning of a workout for no other purpose then to increase muscle motor unit recruitment and enhance subsequent strength work.

http://www.youtube.com/watch?v=yvUrtV6AJKs&feature=fvwp