14 Nov 2013

Warm Up:
Dynamics
Squat therapy
Burgener (OLY)

Ground Zero:
Core work:  1 min rest between each set and movement
2 x 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups

2 x 10 SDHP
2 x 10 Push Press

Power:
4 x 3 Front Squat
12 Min EMOTM 3 reps @ 70%

Oly:
4 x 2 Front Squat
12 Min EMOTM 3 reps @ 70%

WOD: (ALL)
5 Rounds
10 Walking lunge w plate (25/45)
10 Box Jumps (20"/24")