10.06.2014

WARMUP
2 ROUNDS
10 DYNAMIC PUSHUPS
10 HIGH KNEE LUNGES
STRAIGHT LEG KICKS
HIGH KNEES
10 PULL UPS
10 EMPTY BAR FRONT SQUATS

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3a)3X:30 FLUTTER KICKS
3b)3X:30 V-UPS
3c)3X:60 PLANK

PERFORMANCE
1)3x5PUSH PRESS @65 of CJ
2)4x1; 2x5 BACK SQUAT: in 4 sets work up to 1rm for the day and then complete 2 drop sets of 5 (-40)
3a)3x:30 FLUTTER KICKS
3b)3x:30 V-UPs
3c)3x:60 WEIGHTED PLANK

WOD
8 AMRAP
ASCENDING LADDER
HSPU
POWER CLEAN @ 155/95

(No dropping bar higher than waist height; no rep)