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Monday December 7, 2015

Warm Up: 400 m run or row
2x:
5 single leg Deadlift (each side) w/ light kb
30 sec box stretch
10 inchworms
10 bb good mornings
10 sots press
10 pass throughs
10 squat to stand

Strength: Deadlift
5x3 @ 75% of 1RM

Wod:

5-4-3-2-1
Front Squat (185/125)(125/85)(85/55)
Push Jerk (185/125)(125/85)(85/55)

rest 1 minute

5-4-3-2-1
Front Squat (185/125)(125/85)(85/55)
Push Jerk (185/125)(125/85)(85/55)

Earlier Event: December 5
Saturday December 5, 2015
Later Event: December 8
Tuesday December 8, 2015