01.28.2016

WARMUP
:60 SINGLES
3X COACH LED JW
1:00 BANDED PIGEON
1:00 BANDED SHOULDER
1:00 BANDED TRI

FITNESS
1)5X3 OHS
2)5X5 PUSH PRESS
3A)3X:45 SIDE PLANK
3B)3X2:00 DOUBLE UNDER PRACTICE 

PERFORMANCE
1-5X1 COMPLEX (3 SN DL + 2 SN + 1 SN BAL + 3 BSQ + 2 SN GR PP + 1 OHS)
2A-3XME DEFICIT HSPU
2B-3X30 SEATED BAND LAT PULLDOWN

WOD
ORX
FOR TIME
@135/95
40 FRONT SQUAT 
5 BAR MUSCLEUP
30 FRONT SQUAT
4 BAR MUSCLEUP
20 FRONT SQUAT
3 BAR MUSCLEUP
10 FRONT SQUAT
2 BAR MUSCLEUP

OSC
FOR TIME 
@95/65
40 FRONT SQUAT
10 BAR DIP
10 RING ROW
30 FRONT SQUAT
8 BAR DIP
8 RING ROW
20 FRONT SQUAT
6 BAR DIP
6 RING ROW
10 FRONT SQUAT
4 BAR DIP
4 RING ROW