05.05.15

WARMUP
WITH COACH
10 FT RAISE
10 LAT RAISE
10 UPRIGHT ROW
10 LEG RAISE
10 KANG SQUAT
10 ATHLETIC BURPEE

FITNESS
1)5x3 BSQ
2)3x5 PRESS
2)2RDS
10 BENCH PRESS @ 135/75
20 UPRIGHT ROW @ 45/30
30 SIT-UPS

PERFORMANCE
1)5x3+3 SNATCH PULL + SNATCH @ 40/50/60/70/70
2)4x2 PSN + OHS

WOD
FOR TIME
500m ROW
25 BJ
25 OHS
25 HR PUSH-UPS
25 PCL
25 HSPU
25 DL
25 PULL-UPS
25 PUSH PRESS
@115/75
-20 time cap
-start anywhere but must go in order