08.16.2016

WARMUP
200 M RUN
10 AIR SQUATS
10 FRONT SQUATS
20 JUMPING LUNGE
10 DEADLIFT
:60 COUCH STRETCH (30/30)
:60 SAMSON STRETCH (30/30)

LIFT
1-BSQ : 10@60, 8@70, 6@75, 4@80
2-FSQ : 1x5@60, 3x5@70
3A:2x20 PT SITUPS
3B:2x20 HOLLOW ROCKS

WOD
FOR TIME
21-15-9
DEADLIFT @225/155
RING DIPS
DB SNATCH @ 70/50