24 Sept 2015

Warm Up:
Dynamics, pick 3 or 4 movements
Lower body lift prep
upper body lift prep

Strength:  PRESS 5 x 5, if you did not go up last week, go up this week

WOD:
3 RFT: Rows and Thrusters
3 rounds for time of:
Row, 200 m
10 Thrusters 95/65

Rx2:  85/55

SILVERS:  Same, adjust weights as necessary