09.14.16
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