12.04.2014

WARMUP
50 TRUNK TWIST W/ PVC
50 SIDE BENDS WITH PVC
15 SQUAT
50' WALKING LUNGE
50' REVERSE WALKING LUNGE
15 FRONT PLATE RAISE
10 SA PLATE PRESS
2:00 BANDED HIP FLEXOR

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

PERFORMANCE
1)5X1 PCL + FSQ + CL + JRK; 3 SEC PAUSE
2)4X4 HANG SNATCH HIGH PULL, FLAT FOOTED
3)4X4 FRONT SQUAT @ 77%

WOD
EMOM 20
EVENS: 10 THRUSTERS @ 95/65
ODD: 12 KB SWINGS @ 53/35