December 2, 2012

As I continue to work on migrating to the new site, please be patient as the kinks work their way out.  I encourage you this week to utilize the programming from the past 3 weeks for program 1 and 2, thus completing a 4th week of those programs.  This will give me a little time to plan for the next round of programming.  The additional week will not set you back in your training.

Programs 1 and 2 will not be going up daily anymore, but program 3 will still be featured on a daily basis.  Programs 1 and 2 will be accessible in google docs format through the "CONDITIONING" tab at the top of the page just under the Conquest banner.

REMINDER TO CHANGE YOUR BOOKMARKS AND LINKS TO THE NEW CONQUEST WEB ADDRESS.  THE OLD ADDRESS WILL BE REMOVED AFTER JAN 1, 2013.

CONQUEST WOD
A. 3 minutes Row for Meters
B. 10,9,8,7,6,5,4,3,2,1 rep rounds for time:
DB push press (moderate weight)
KBS (53/35)  
C. 1 minute Hollow rock
     1 minute plank

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