Wednesday 10-19-16

GROUP WARM-UP:
2 rounds of :45
Rt Spidey
Lt Spidey
Rt Couch
Lt Couch
then 4 rounds of
:15 jumping jack
:15 air squat
:15 pull up
:15 jump squat

STRENGTH:
Push Press 3-3-3-3-3
(build to a max)

WOD:
Six rounds for time
7 Sumo Deadlift High Pull #95/65
7 Front Squats #95/65
7 Push Jerks #95/65

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