10/08/15

Pre-WOD (Skills/strength):
3RDS
3x 10sec SL Glute Bridge (each leg)
6x Weighted Step back lunges (each leg)
3x GHD descents

WOD:
5RDS
3x Snatch Grip Deadlifts
3x Squat Cleans
3x Push Jerks
6x Front Squats
REST 2mins
Increase weight each round. Bar cannot be dropped during the round. Each drop results in 5x prisoner burpees.

Post-WOD (Challenge/Cool-down):
Stretch and roll out.

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