WOD Tuesday, September 29, 2015

REMINDERS:

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

WARM-UP

10 Lunges

5 Kip Swings

10 Lat Box Jumps

5 Wall Balls

10 Deadlifts

STRENGTH

EMOM x 10

E: 10 OH Lunges (5 each leg)

O: 5 C2B

WOD

21-15-9

12 min Cap

Deadlifts (245/165)

Box Jumps (24"/20")

Wall Balls (20/14)

BARBELL CLUB WORK

1. front squat: work up to 78%x3x10 sets.

2. back squats: 70%x3x3

3. box jumps after each back squat set.

4. back extensions with weight on shoulders: 3 x 5 pausing at the top for 2-3 seconds.  you select the weight.