Wednesday 7/1/15

1.)  Dynamic warm-up, Spiderman lunge, Cossack stretch, OLY stretch, PVC pass thru's, Lacrosse ball smash on shoulders/foam roll 

2.)  Front Squat

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5 @ 80%

1 x 5 @ 85%

Behind the neck Push Press

4 x 3 Increasing weight

3.)  For Time:

3-6-9-12-15*

Burpee to 6 target

Thruster 115/75lbs   Scaled:  95/65#

Between each set, 30 Double Unders or 90 singles