09.25.2014

WARMUP
8 minute running clock
1. Wrist circles – 10 each direction
2. Elbow circles – 10 each direction
3. Arm circles – 10 each direction
4. Bow & bend – 10
5. 1-legged RDL + leg swings – 10 each leg
6. Spiderman lunge – 10 each leg
7. Scorpion – 10 each side
8. Russian Baby Makers – 30 sec hold
9. PVC dislocates – 10
10. PVC overhead squats – 10

FITNESS
1)3X5 SQUAT (ADD 5)
2)3X5 FLOOR PRESS (ADD 2.5-5)
3)3X10 BARBELL BENT OVER ROWS (EACH REP STARTS ON GROUND)

PERFORMANCE
1)8X1 3 STOP CLEAN (use same weight sets across, choose weight that ensures PERFECT technique)
2)5X2 RACK JERK ; progressive
3)3X5 FRONT SQUAT ; progressive

WOD
FOR TIME
200 WALL BALL @ 10'
*5 DOUBLE PUSHUP BURPEES EVERY TIME SETS ARE UNBROKEN 
*SETS UNBROKEN IF BALL DROPS, RESTS ON WALL, IN LAP, ETC..