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December 19, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 2 Rounds
200m run
10 jump squats
10 situps
*With an empty barbell perform:
10 Deadlifts
10 Front squats
10 push press
10 good mornings

Spend 5-10 mins on mobility

Strength: Bench Press 5x3

WOD: 21-15-9
Deadlift (225/155)
Box Jump (24/20)

Post: Spend 5-10 mins on mobility

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