WOD Monday, May 5, 2014

WARM UP:  10 min AMRAP

10 Shoulder to Overhead (PVC, Bar)

10 Back Squat (PVC, Bar)

10 Banded Squats (hold 3 sec at bottom)

spiderman walk

row 400 m

MOBILITY: Banded Pull Downs at rig

SKILL:  Back Squat 5(50%) , 5(55%), 8(65%), 8(65%), 8(65%) E2MOM

WOD: “Main Site Monday”

10 Strict Press (115/75)

15 OHS (115/75)

20 Push Press (115/75)

25 Front Squat (115/75)

30 Push Jerk (115/75)

35 Back Squat (115/75)