11.27.2015


No morning classes today. We will have class at 4:30, 5:15 and 6:15 pm today.

Warm-up: Row 500m., Agility, Dynamic Stretch

Strength: Back Squat*/Front Squat
5+2 x 4
L1: 40%-50%-60%-60%
L2: Minus 10%
L3: WAW

WOD: FLUSH THE SYSTEM

21-15-9 Reps of:
Front Squat 115/85
Body Rows
Rest 5 Min
21-15-9 reps of
:

Jumping Lunges Hugging a Medball 20/14 R+L=1
Weighted Sit-ups 20/14

Icing: HSPU Work….20 HSPU