04.27.2016

WARMUP
5x
10 AIR SQUAT 
10 PUSH-UP 
15 BANDED GOOD MORNINGS

FITNESS
1)POWER CLEAN 5X3
2)BENT OVER ROW 5X10
3A)5X100' KB FARMERS CARRY (AHAP)
3B)5X20 STANDING TEA POTS (53/35)

PERFORMANCE
1-BACK SQUAT 8@50/6@60/4@70/2@80
2-4x20 ALT KB BENCH PRESS @ AHAP
3-3x25 DEFICIT DEADLIFT @ 135/95
​
WOD
IN 30 MINUTES; LIFT AS MUCH WEIGHT AS POSSIBLE
MINUTES 0-10, SQUAT
MINUTES 10-20, BENCH
MINUTES 20-30, DEADLIFT