January 4, 2013 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: Shoulder Press: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

6 RFT:

• 5 x push press/jerk (95/65)
• 7 x toes-to-bar or 15 GHD sit-ups
• Run 300 meters or row 350 meters
• 1 x rope ascent to 15’ or 6 strict pull-ups