Thursday 9.12.13  WOD
CFT Lift 3 PRESS
Dynamic Warm-up 5 Reps each of: Empty Cans, Int/Ext, DD
MOB:  Drill on Bands Shoulders & Lacrosse Ball work and Band Pull-aparts
Warmup set of Bar then Follow 5-3-1 rep/rest Chart on Board
20 min for you and partner to Each Est. a 1 RM in PRESS
Then EMOM 5-7 Reps for 5 Min at 55-65%
21-15-9
Man Makers
KTE
SDHP 115/75

Thursday 9.12.13 WOD