10.16.2014

WARMUP
COACH LED DROM

FITNESS
1)3X5 PUSH PRESS
2)3X10 BENT OVER ROW
3)3X5 BACK SQUAT (ADD 5 LBS)

PERFORMANCE
1)3X5 PUSHPRESS
2)3X5 PENDLAY ROW
3)4X3 TEMPO FRONT SQUAT (3-1-0-2); @ # TO ACHIEVE TEMPO

WOD
10 AMRAP
6 TGU (3/3) @ 53/35
6 SINGLE ARM KB OHS @ 53/35
9 HSPU