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
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