Stronger. Faster. Powerful.
Sam Parker- Owner and Head Coach of CrossFit Grand Rapids
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Beginner 3 Week Weightlifting Cycle
4 week Pull Up Program
Travel, Home, Range or Station Work outs
9 week Strength Cycle
Thursday, April 4, 2013
4-5-13
Post WOD
Hang Snatch- knee caps
5 x 2 - heavy but good
3 rounds 1:1 work:rest
12 rear delt flye (light/medium)
12 good mornings 95/65
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