01.14.15

WARMUP
6 MINUTE RUNNING CLOCK
50' OF
Knee pull
Quad stretch
Toe pull
High kick  
Lateral lunge
10 Wrist Circles
10 Elbow Circles
25 PVC Side bends
25 PVC Trunk Rotations

FITNESS
1)5X3 CLEAN
2)3X5 PUSH PRESS
3)3X5 FRONT SQUAT

PERFORMANCE
1)4X1 POWER CLEAN + CLEAN @ 75
2)5X5 PUSH PRESS @ 80
3)6X3 1-1/4 FRONT SQUAT @ 80

WOD
WITH A PARTNER
42-30-18 THRUSTER/PULLUP @ 95/65
THEN
42-30-18 DEADLIFT/HSPU @ 185/135
THEN
150 WALL BALL
*one person will work at a time, person not completing reps will hold 25# plate overhead with two hands.