Friday

A. Open with – Hip Flow - Downstairs
B. 10 min EMOM
Min 1: Dball thigh master – 6R/6L http://www.youtube.com/watch?v=zSpGGhvzLXo
Min 2: bridge Ups -2 -back bend; 3-6 reps + 10 windshield Wipers (add a lite. DB b/t feet if you need more intensity)
C. Bench Press @ 3131 – 6,6,6,6
D. “Nancy”
5 RFT:
15 OHS @ 43K/29K
400 M Run
NOTES:
- Lets make sure we get the bench press correct this week!  With a blank bar at your chest across nipple line, elbows should be bent at 90 degrees, and elbows should be locked out at the top.
- “Nancy” advice: break those OHS up early. Don’t wait until your tired.