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?
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