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09.14.16

14
Sep

09.14.16

bamboo

Warm up:
3 rounds
10 good mornings
10 push press with DB
then 2:00 couch stretch

Primer: PVC Presses with hanging KBs
3 sets of 8 strict press- light kb weight
*in btwn sets do 10 perfect air squats

WOD: 95/65 for the entire WOD, no over loading
AMRAP 5:00
21 cal row
21 Deadlifts
Rest 3:00
AMRAP 5:00
15 cal row
15 Front squats
Rest 3:00
AMRAP 500
9 cal row
9 Thrusters

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