03.25.2015

WARMUP
ON A 5:00 RUNNING CLOCK
100 SINGLES
10 GLUTE BRIDGES
10 RING ROW
10 HOLLOW ROCK
*REPEAT

FITNESS
1)5X5 PUSH PRESS
2)5X3 POWER CLEAN
3A)3X10 BO ROW
3B)3XMAX HS HOLD

PERFORMANCE
1)5X2 POWER CLEAN @ 70
2)4X6 RDL @ 60 OF DL
3A)2X10 BO ROW
3B)2X10 HSPU

WOD
IN 10 MINUTES, CLIMB LADDER AS HIGH AS POSSIBLE
1 POWER CLEAN @ 155/115
100' SHUTTLE SPRINT
2 POWER CLEAN
100' SHUTTLE SPRINT
3 POWER CLEAN
100' SHUTTLE SPRINT
ETC.
*touch floor on each end of shuttle sprint

CONGRATS ALEXA ON YOUR FIRST PULL UP!!! CRUSHED HER GOAL A WEEK EARLY!!!