03.09.2017

WARMUP
2x
50’ Fast Feet Forward
50’ Fast Feet Backward
50’ High Knees
50’ Back Pedal
50’ High Kick
50’ Backward Lunge
8 Squat
8 Front Squat - pvc
8 SDHP - pvc

LIFT
1-5x3 Power Clean; reset after each rep
2-4x3 Front Squat @ heaviest from above
3a-2x20 Plate Wtd Glute Bridge
3b-2x10/20 Pullups (10 Strict or 20 Kipping)


WOD
For Time
2 Rounds
50 Ball Slam
50 Pushup
50 Situp

​