12.29.2014

WARMUP
COACH LED
2 ROUNDS; 10 EACH
JUMPING JACKS
PUSHUPS
JUMPING LUNGES
GROINERS
SQUAT THRUSTS
SITUPS
BURPEES

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3A)3X25FT ONE ARM KB HIGH KNEE LUNGE TO LATERAL FLEXION (R/L) (35/18)
3B)3XMAX PUSH UPS

PERFORMANCE
1) MUSCLE SNATCH: 1X5@60, 1X4@65, 2X2@70
2) 3 POS CLEAN CMPLX: 2X1@70, 2X1@70
3) FSQ 8@60, 6@65, 5@70, 3@75, 5@70

WOD
10 AMRAP
10 DB SNATCH
30 DOUBLE-UNDERS
*document weight used in notes