8-1-13

Workout

Mobility
Warm up

Fitness 
3 Rounds for Time
1000 m Row
15 Thrusters (65)
15 Burpees
15 Pull ups

Lady's 
1)  Back Squat; build to 5 rm

For time 
21-15-9
dDB Thrusters 20#
Burpees

Power 
EMOTM for 12 min
Sprint 75 yds

Back Squat 2 x (5@ 90% of 5rm, 5 @ 90% of 5rm+5lbs, 5 @ 90% of 5rm + 10 lbs)
*rest 3-5 min between sets
*Actually a total of 6 sets

Shoulder Press 5 rm, 1 x max reps @ 80% of 5 rm