MONDAY 7.25.16

Strength
Barbell Deficit Reverse Lunge
5x8 each leg @ 35% 1RM Back Squat
Front foot elevated on a 45lb plate.

WOD
For Time:
21-15-9
Wall Balls (20,14) RX+(25,20)
KB Swings (53,35) RX+(70,53)
-rest 2 minutes-
9-15-21
Power Clean (115,80) RX+(155,105)
Front Squat (115,80) RX+(155,105)

Advanced Athletes
1 set of Max Unbroken Muscle Ups
Then 4 sets of 50% Max Effort. Rest as needed.

Accessory
DB Side Lying Rear Delt Raise
5x12 each side
https://m.youtube.com/watch?v=k1I5gQCiHnw
*Use bench instead of floor to lay on for added range of motion