09.03.2015

WARMUP
10-20
WRIST CIRCLES
ELBOW CIRCLES
SHOULDER CIRCLES
OVER AND BACKS
UPRIGHT & BENT TORSO ROTATIONS
LEG SWINGS
BOW AND BEND
HIP CIRCLES

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2)PUSH PRESS 3RM
3)PUSH PRESS MAX REPS @90% OF ABOVE
4)5X100' SPRINT (TOUCH GROUND AT COD) (100% EFFORT, REST AS NEEDED)

PERFORMANCE
1)PCL + PJ 4X3 @ 50-60-70-70
2)SQUAT 4X5 @ 70
3)CLEAN PULL 4X5 @ 80-90X3

WOD
8 MINUTE ASCENDING LADDER
BOX JUMP @ 30/24
KB SWING @ 53/36
KB THRUSTER @ 53/36