6.22.15

WARMUP
3 ROUNDS
10 EMPTY BAR HANG CLEANS
10 PULL UPS
15 PLANK TO PUSH UPS
50' LEG CRADLE LUNGE TO LATERAL FLEXION AND EXTENSION 

FITNESS
1) 3x10 BACK SQUAT
2a) 3x8 FOOT ELEVATED SPLIT SQUAT
2b) 3x10 DB ROW
3a) 3x100' DB WAITER WALK
3b) 3x:90 PLANK

PERFORMANCE
1)5x2 CJ @ 60-70-75x3
2a)3x3 CL PULL @ 85
2b)3x3 RDL @ 85
3)5x3 BSQ @ 60-70-75x3

WOD
12 AMRAP
5 HANG SNATCH & 115/85
10 PISTOL (5/5)