12.02.2014

WARMUP
50' OF
Knee pull
Quad stretch
Toe pull
High kick
Lateral lunge
Banded hip walk
10 scorpion
10 band pull-aparts

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 PUSH PRESS
3A)5X20 HEAVY RUSSIAN KB SWINGS
3B)5XMAX HOLLOW ROCKS

PERFORMANCE
1)5x1 PSN + OHS + SN; 2 sec pause in bottom, linear
2)5x1 PUSH PRESS + BTN SP/JK + SP/JK; 5 sec pause in split; progressive
3)5x3 DIP SQUAT @ 100% of JK

WOD (Your name here if you improve the most when we do it again at the end of the month)
8 AMRAP @ 95/65
3 LATERAL BURPEES
6 THRUSTERS
3 LATERAL BURPEES
6 SUMO DEADLIFT HI-PULL