WOD 9/3/15

Warm Up: Run 2 Big Laps OR Row 750 then…

10 good mornings 45/33

10 air squats

3 rounds : FOCUS ON KEEPING A NEUTRAL SPINE

* Mobility: Shoulders and Hips: use the bands or active stretching .

Strength: Back Squat

65%, 70, 75%

7 -10 reps at each weight

Follow each set with KB Chest Press from the floor

2 minute rest between rounds

WOD: 21-15-9

Dead Lift 225/150

Over the Bar Burpees

Finisher: 100 Russian Twist 25/15