2/10/16

Warm Up:

Warmy
Suicide
10 bar pulls, 10 good mornings
K2E push up’s
Side shuffle, turn at half court
Hamstring stretch to half court, then lunge with twist
Calf stretch

Weightlifting:

Clean 4 @ 60%, 2 x 4 @ 70%, 2 x 3 @ 80%

Xfit WOD:

5 rounds for time of;
Grip two plates and walk to baseline (25/10#’s). Add weights to bar and perform –
25 back squats
25 push presses
25 push ups
Once you’ve completed the sequence, peel plates off bar and push them back to baseline. Partner will grip plates and repeat.
On the remaining rounds, reduce rep count by 5 so you end up performing 5 reps per exercise in round 5.

Pull up work;
16,11,9,9,9