8-SEP-14

A.

-Group Joint Warm Up

3 rds NFT

30 DU’s

10 DB Press

10 Box Jumps

:10 Sec L-Sit

 

B.

Back Squat B2-3

5@ 80%

3@ 85%

1@ 90%

 

C.

WOD:

For Time

2 rds

8 Squat Cleans 135/95#

20 C2B

 

-Rest :90

 

3 rds

5 Squat Cleans 135/95#

15 Ab Mat Sit Ups

 

-Rest :90

 

4 rds

4 Squat Cleans 135/95#

10 HSPU

 

D.

Mobility

1 Min each arm Banded overhead distraction

1 Min each side Glute smash and floss

1 Min each side Pec minor chest smash

 

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