8/3/15

 In W.O.D.

1. Practice for 10 min:
Tempo Push Ups (4x1x1)
Sets of 6 reps
( 4 sec. lower to bottom, 1 sec. hold at bottom, eXplode to top, 1 sec. hold at top, repeat)

2. Back Squat
5-5-5-5-5
Increase weight each set (5 sets)

3. AMRAP in 10 min:
4 Power Cleans (135/95)
7 Thrusters (1/2 bodyweight)
11 KB Swings (35/26)

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