04.25.2014

04.25.14

WARMUP

Coach Led DROM

FITNESS

1) EMOM 5; PRESS COMPLEX (strict,push press, push jerk,split jerk)

2) 4 ROUNDS; 10 HSPU, 10 RING ROWS, :60 PLANK; rest :30

PERFORMANCE

1) EMOM 5; 1 SNATCH COMPLEX (floor,mid-hang,hi-hang) + 2 OHS @ 65-70

2a) 4x5 BARBELL ROW

2b) 4x10 GLUTE BRIDGE

WOD

FOR TIME

100 AIR SQUATS

80 PUSH-UPS

60 KB SWINGS

40 SDHP @ 45# BB

20 THURSTERS @ 45# BB