TUESDAY 6-21-16

Warm up 3Rounds
200 m run
10 SHPT
10 Goodmornings
10 Push Ups
5 Strict pull ups or 10 Ring Rows

GROUP MOBILITY
1 X Thru
*1:00 min Down Dog
10 X Down Dog Floss(down dog into plank back to down dog 10X)
*10 each side Hamstring Floss
* 10X each leg Roll Quads
* 1:00 Min Lat stretch on a bar, rings, or wall

STRENGTH
DEADLIFTS
4 Sets 3 Reps @ 82% of 1 RM across board

WOD 3 ROUNDS FOR TIME
* Use 1 BarBell Load of 70% of your Strict Press Weight
6 .X BENT OVER BARBELL ROW
3 .X POWER CLEANS
3 X. STRICT PRESS W/ BB
30 SEC .FRONT RACK SQUAT HOLD (at bottomw/BB watch clock)
400 m RUN

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