03.10.2015

WARMUP
3 ROUNDS
5 INCH WORM 
10 GROINERS
15 JUMP SQUAT
20 PLANK TO PUSHUP (10/10)

FITNESS
1)10 MIN TO ESTABLISH A NEW 1RM PUSH PRESS
2)5X5 PUSH PRESS @ 75 OF ABOVE
3)4X5 FRONT SQUAT 

PERFORMANCE
1)10 MIN TO ESTABLISH A 1RM PUSH PRESS
2)5X5 PUSH PRESS @ 80 OF ABOVE
3)BACK SQUAT 2X5 @ 70, 2X3 @ 80, ME @ 90

WOD
7 ROUNDS
7 RING DIPS
7 RING ROWS
21 DOUBLE UNDERS
REST 1:1