Warm-up Drills (04.02.2012)
Run 400m
2 Rounds of
10 x Medicine Ball Cleans (20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Back Squat 5-5-5+'' (04.02.2012)
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Back Squat 1RM 135lbs.

''The Embassy Sweets'' (04.02.2012)
For time:
Run 400M - not enough rowers on WOD start.

9 x Box Jumps (24'')
9 x Push Press/Jerk (35lbs)
Row 35kcal
15 x Box Jumps (24'')
15 x Push Press/Jerk (35lbs)
Row 20kcal
21 x Box Jumps (24'')
21 x Push Press/Jerk (35lbs)