WOD Tuesday, September 15, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

5 Kip Swings

10 Air Squats

200m Run

5 OHS

Hip Opener

STRENGTH

E2M

3x2 OHS

WOD 

3RFT

75 DUs

25 Sit-Ups

20 1 Arm Snatch (70/50)

BARBELL CLUB WORK

1. front squat: work up to 70%x3x10 sets.

2. back squats: 70%x3x3

3. box jumps after each back squat set.

4. back extensions: use weight…3 x 6 pausing at the top for 3-5 sec.  squeeze glutes.