03.03.2016

WARMUP
ONE

FITNESS
1)OHS 3X5
2)POWER CLEAN 5X3
3A)5XMAX PUSH UPS ON BAR
3B)5X20 BANDED TRICEP EXTENSIONS
3C)5X20 BARBELL CURLS (45/30)

PERFORMANCE
1-5x3 DEADLIFT, FIND 3RM
2A-5x8 DL @ 75 OF ABOVE
2B-5x5 EXPLOSIVE BROAD JUMP, REST :10 BETWEEN EACH JUMP

WOD
4 RFT
7 STRICT HSPU
5 L PULLUPS
3 BAR MUSCLEUPS
1 50' HANDSTAND WALK
​
OSC
4 RFT
7 STRICT PRESS @ 1/2 BW
10 PULLUPS
10 BENCH DIPS (FEET ELEVATED)
25 SHOULDER TOUCHES