Wed. 9-2-09 WOD

Wed. 9-2-09 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: Bench Press
10 x 50%, 8 x 60%, 6 x 65%, 3 x 75%, 2 x 85%, 3 x 2 x 90%

WOD: Elizabeth (21, 15, 9) Best Time
(Modify to Fitness Level)
Cleans -(Men-135 lbs. , Women 65lbs.)
Ring Dips (Advanced, Beginner/Interm. Bench Dips)