WOD Thursday, September 24, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Plainfield Homecoming Parade- 9/26, talk to Coach Sandy

WARM-UP

10 Snatch Grip Deadlift

10 Down & Finish

5 KB Cleans

200m Run

5 Jumpin Lunges

STRENGTH

5 Rounds

E2MOM

2 Snatch Grip Deadlift + 2 Down & Finish

(increasing)

WOD

3 RFT

9min Cap

20 KB Lunges (70/55)

400m Run

BARBELL CLUB WORK

1. back squat: work up to 75%x3x10 sets.

2. front squats: 70%x3x3

3.good mornings to 45 degree angle:  3 x 10.  use weight, but be careful.  use great technique keeping knees slightly bent, and back tight as well as stomach.

4. toes to bar: 50 reps total.