Fri. 9-4-09 WOD

Warm Up: 5 Reps for Each Movement

Shoulder Dislocators
Deadlift
Stiff Legged Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunges with Trunk Rotation

Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 3 x 4 x 80%,

WOD: 3 Rounds best time
10-Box Jumps
10- each arm KB MMA Rows
10-Burpess
10-Ring Rows