Monday 9.2.13 WOD
CFT Lift 1 DL
Warm-up 5 Reps each of: SLDL, Hip Swings, Back Ext
3 min Hip Complex, Ankle Stretch
Warmup set of Bar then Follow 5-3-1 rep/rest Chart
20 min for you and partner to Each Est. a 1 RM in DL
Then EMOM 5-7 Reps for 5 Min at 55-65%
7 Min min AMRAP CMC Pit Rest 6 min then do it Again
Push Press 7
Burpee Box Jump 7
KB Swings 7

Monday 9.2.13 WOD