171108

Warm Up:
1 min Easy Row
5 Inch Worm s/ Hindu Push-up
Spiderman Stretch
45 sec Moderate Row
10 GoodMornings (Empty Barbell)
Sampson Stretch
30 Sec Fast Row
5 Thrusters (empty barbell)
4 Warrior Squats w/ barbell

Strength:
Deadlift
1 x 5 @ 40%
1 x 5 @ 60%
2 x 5 @ working weight
Max Reps @ working weight
Check your spreadsheet

Strict Press
1 x 5 @ 40%
1 x 3 @ 60%
2 x 5 @ working weight
Max Reps @ working weight
Check Spreadsheet

WOD:  AMRAP14
7 Front Squats (75/55)
7 Push Press
7 Thrusters
14 Lateral Burpees Over Bar