7-25-13

Workout

Mobility
Warm up

Fitness 
1a) Back Extensions x 10 x 5; rest 1 min
1b)  Double Unders x 10 x 5; rest 1 min
Then
10 min AMRAP
5 KTE
5 Burpees
5 dDB Push Press

Lady's
10-8-6-4-2 for Time
Deadlift 135
Box Jumps

Power
Back Squat x 3 x 3@ 92.5% of 3rm
Sprint x 30 yds x 5 rest 60 sec

EMOTM for 12 Min
Close Grip Bench Press x 3 (75% of 5 rm)
3-5 Ballistic Pull ups