09.23.2015

WARMUP
10x EACH
JUMPING JACKS
PUSHUPS
GROINERS
AIR SQUATS
SITUPS
BURPEES
LYING HANDCUFFS

FITNESS
1)DEADLIFT 5RM
2)5X200' SPRINT (TOUCH GROUND AT COD) (REST AS NEEDED)
3)10 AMRAP 10 RING ROWS 10 PUSH UPS

PERFORMANCE
1-SN - 65/3, 75/3, 85/2, 90/1x2
2-SQ - 50/5, 60/4, 70/3, 80/3, 90/2
3-OHS - 85/4x3

WOD
FOR TIME
400M RUN
5 BAR MUSCLEUPS
400M RUN
4 BAR M/U
400M RUN
3 BAR M/U
400M RUN
2 BAR M/U
400M RUN
1 BAR M/U