Warm Up
Shoulder Mobility
20 squat jump
20 Bar Good morning
20 Situps
20 push-ups

 

 
Strength
5 X 5 DEADLIFT 80%
Spend some time to warm up to prescribed weight

 

 

Conditioning
CF.2015.10.09
AMRAP 15 MIN
Partner WOD – 3 in a team
Switch when a partner completes 250m row
Partner 1 row 250m
While Partner 2 performs AMRAP
7 Thrusters (95/75#)
“7 Decline push up (20”)
Partner 3 rests