04.08.2014

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