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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