Thursday 9th July 2015 : GTOH & Sprints

Thursday 9th July 2015 : GTOH & Sprints

WARM UP

50 V Sit Ups
50 Hollow Rocks
50 Supermen
50 Weighted Russian Twists

Bring Sally Up Back Squats

STRENGTH
Snatch Deadlift Pulls
5 sets of 5 Reps working up to 90% of your 1 RM
WOD
GTOH & Sprints
3 Rounds for time of:

10 Ground to Overheads 95#W; 115#M
4 x 50M Sprints

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