General Fitness Friday 10-10-14

Prep Work
2X7 Lunge strict KB press
2X:30 Soleus stretch
2X:30 Table top stretch
Warm up shoulder press/push press and split jerk

Strength
Taking last weeks heaviest shoulder press, push press and split jerk drop 10-20% and do a 3X2 on each lift
Strict press 3X2 80-90%
Push press 3X2 80-90%
Split jerk 3X2 80-90%
WOD
For time & From the floor
21-15-9
Front squats 185/115
Burpees over the bar
After the final burpee
800M Run

Cool Down
Mobility
Post results

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