THURSDAY 10-8-15

WARM UP 3X
50 m run forward
50 m run back ward
50 m side SHUFFL L/R
Then
3 X
10 QUALITY AIRSQUATS
10 supermans

MOBILITY PICK AND CHOOSE 3
SHOULDERS
THORACIC
PARTNER SMASH
HAMSTRINGS
CALVES
ANKLE STRETCH

STRENGTH
BACKSQUAT
BUILD UP TO A HEAVY 3Rep
Then drop set 20lbs 3sets X 2 Reps
WOD
HEAVY ANNIE FOR TIME
50-40-30-20-10
*WEIGHTED SIT UPS 25/15 plate held at chest .
DU (

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