04.08.14
WARMUP ON A RUNNING CLOCK :30 HOLLOW ROCKS :30 FLUTTER KICKS :30 HELLO DOLLY'S :30 LEG RAISES :30 SUPERMAN :30 AIR SQUATS FITNESS 1)5X1 POWER CLEAN 2) 3 ROUNDS 10 PUSH PRESS 10 PULLUPS/RING ROWS (pullups if you are able to do 10 UB, if not, parallel ring rows) 10 JUMPING SQUATS PERFORMANCE 1A) 5X1 POWER CLEAN, REST :60 1B) 5X1 PRESS CLUSTER (P/P, P/J, S/J) REST :60 2)3X10 WEIGHTED RING DIP 3)3X10 PARTNER GH RAISE WOD 8 AMRAP 5 DEADLIFT @ 255/165 35 DOUBLE UNDERS
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