12.08.2014

DON'T FORGET, 
HOLIDAY PARTY IS 
FRIDAY, 
DECEMBER 
19TH!!!!


SIGN UP FOR SECRET SANTA AT THE GYM!!!

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

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 5 LBS)
3A)5X10 BALL SLAMS
3B)10 RING PLANK ARM CIRCLES (BOTH SIDES AT SAME TIME, 10 SMALL CIRCLES OUT, 10 IN)

PERFORMANCE
1)4X1+1 4 POSITION CLEAN PULL (1"/KNEE/HIP/FINISH) + CLEAN PULL
2)5X3+1 C&J + JRK @ 65
3)5X3 SNATCH BALANCE

WOD
10 AMRAP
1x Snatch (155#/95#)
2x Bar Muscle-ups (2 Pullups + 2 Bar Dips)
3x Overhead squats (155#/95)
4x Pull-ups (chest to bar)