12.15.2015

WARMUP
7 MIN RUNNING CLOCK
20 PEAKS AND VALLEYS
20 SIT-UPS
20 LEG RAISES
20 LATERAL RAISES @10/5#
20 FT RAISES @10/5#
20 HIP CIRCLES
FOAM ROLL REMAINDER OF TIME

FITNESS
1)SQUAT 3X5 (ADD 5 LBS) 
2)PRESS 3X5
3)POWER SNATCH 5X2

PERFORMANCE
1-CLEAN; 1 REP EMOM for 9:00; 1-3@75, 4-6@80, 7-9@85
2-CLEAN PULL ; 2x5@70, 3x5@75
3-PAUSE BSQ, 3x3@65
​
WOD
@135/95
10 AMRAP
3 PCL
3 FSQ
1 MU
4 PCL
4 FSQ
1 MU
5 PCL
5 FSQ
1 MU