02.10.2016

WARMUP
ONE

FITNESS
1)DEADLIFT 5RM
2)PUSH PRESS 5X3
3A)5X5 LATERAL JUMP FOR DISTANCE (CHECK YOUR FEET)
3B)5X1:00 SUPERMAN HOLD 

PERFORMANCE
1-5X8 DUMBBELL BOX SQUAT @ AHAP, 5 SEC PAUSE IN BOTTOM OF REP 1
2A-4X10 DEADLIFT @ BW
2B-4X5 BOX JUMP
3-3X15 STRICT TTB
​
WOD
ON A 12 MIN CLOCK
*2 BURPEES EMOM
100 KB SWING
100 WALL BALL @ 20/14;10'/9'
ME SIT-UPS IN REMAINDER TIME