Wednesday - Jan. 7

Erg - 5 minutes
 - drag factor #3
 - 1320m
 - 1:53.6 ave500m

Foam Roll + Dynamic Warm-up

Hurdle Jumps
 - 12" x 6
 - str./lat./str. x 6

Snatch
2 x 30, 45, 55
5 x 2 @ 65kg

Snatch Pull
3 x 3 @ 85kg

Front Squat
3 x 60, 80kg
3 x 3 @ 105kg

Later in afternoon......

Seated Calf Raise
 10 x 70, 105, 115#
Decline Situp @ #2
3 x 15

Hangboard - beginner 10 minute sequence
Wrist Roller
 3 x 25#

Downhill telemark skiing tonight at Brandywine in Cuyahoga Valley