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
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