14-OCT-14

A.

Warm Up:

Group Joint WU

-3 rds NFT

5 Strict pull ups

10 Close grip push ups

15 Air squats

20 DU’s

 

B.

Strength: Push Press

3@70%

3@75%

3@80%

 

C.

WOD: “Elizabeth”

21-15-9

Power Cleans 135/95#

Ring Dips

 

D.

Mobility:

1 min each arm tricep smash

1 min T-spine plate smash

1 min each banded overhead shoulder stretch

1 min each banded hip stretch

 

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