Strength & Conditioning: 03 November 2015

Strength:

A)  Overhead Press:
 3 x 8-10
 If 10+, 9=, 9-

B)  Then 50 reps each. Not for time. Break down sets as needed. Complete all 50 reps in movement. one before moving to the next movement. 
A: Poliquin Lateral Raises (DB or small plates.) 
B: Plate Front Raises 50 reps, break as needed. (For example, using 15# dumbbells: 12, 10, 10, 10, 8 reps. Move to plate raises: 5x10. etc. Your mileage may vary.)

WOD:

15-12-9-6
Thrusters
Cal Row