11/12/15 Tell your friends about GROUPON

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Warm Up:

20 Alternating vertical arm swings
10ea 45 degree arm crosses
Pike-Bear Crawl x D/Back
OH Plate (15/10) Lunge x D
Prone Alternating Single Arm Raises x 10
Prone Alternating Single Arm Raises w/ leg extended x 10/side
10 Bamboo assisted good mornings (switch top hand at 5)
10 x Sit-up
5 x Sit-up + Straddle/Reach
10 x Seated Straddle L-R OH Reach
5 x Bamboo Jerk Balance
5 x Bamboo Split Jerk
3 x Barbell Drop Jerk
3 x Barbell Split Jerk

Skill, Strength, or Mobility:

Split Jerk:
3 x 2 Across
3 x 2 Across (heavier)
3 x 1 (Heavier)

75%
85%
Increasing.

WOD:

Fitness:
4rds for time:
15 Wall Balls (20/14)
15 Power Cleans (95/65)

L2: (75/50)

Performance:
5rds.