01.12.2016

WARMUP
ONE

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3A)3X50' KB WALKING LUNGE
3B)3XMAX RING ROWS

PERFORMANCE
1-5x1 3 POS CLEAN, PROGRESSIVE
2A)3x10 PULL-UP
2B)3x10 DIPS
2C)3x5 BOX JUMP @ 36/30

WOD
ORX
8 AMRAP
50 DOUBLE UNDERS
5 DEADLIFT @ 255/185

OSC
8 AMRAP
100 SINGLES
5 DEADLIFT @ 155/115