06.09.15

WARMUP
7 MIN RUNNING CLOCK
10 LEG SWINGS (each way)
10 ARM SWINGS (each way)
2x1:00 BANDED HIP DISTRACTION
2x1:00 BANDED GROIN STRETCH
2x1:00 BANDED OVERHEAD SHOULDER (c&r)

FITNESS
1-5x3 DEADLIFT @ +5
2-3x10 ALT DB PRESS @ ahap
3-ON A 5 MINUTE RUNNING CLOCK, complete :15 seconds of Max effort push press, rest :15 sec with bar in rack. 5 burpees for every drop of barbell.
@ 95/65

PERFORMANCE
1-3x5 CLEAN GRIP SOTTS PRESS @ 30-40-40
2-5x2 CLEAN PULL + CLEAN + PUSH PRESS + JERK @ 60-70-75-75-75
3-3x5 FRONT SQUAT + 1 DIP JERK

WOD
12 AMRAP
15 SIT-UPS
10 KB SWINGS
5 GOBLET JUMP SQUATS
200M RUN

QOD
WHAT CELEBRITY IRRITATES YOU THE MOST AND WHY?