Oct 16 2015

WARMUP/MOBILITY

10-12 mins big dynamic warmup: hip & shoulder openers

WOD A

Clean + Front Squat + Jerk

15 mins to build to a max in the complex

WOD B

Deadlift x 3

15 mins to perform 4-5 working sets of 3 Deadlifts @ 75% of your 1RM – same weight across all sets
Not touch & go

WOD C

Sharknado

8 min AMRAP ladder 2-4-6-8-10…
Burpees
Ball Slams 40/30lb
Toes to Bar
*Score completed round + extra reps

Accessory

3 Rounds:
Max GH Raises
30-40 secs heavy weighted plank