GAME-DAY

The approach to Friday is GAME-DAY...
Hit this hard...like the open! Gameplan...discuss strategy...etc
But get after this WOD as if it were going to be your last

Warm-Up
Roll-Out & Mobilize those tissues

3 Laps Running (easy pace)
1 Round of Cindy (5 Pull Ups + 10 HR Push Ups + 15 Air Squats)
2 Laps Running (easy/mod)
1 Rnd Cindy
1 Lap (moderate)
1 Rnd Cindy

BB Warm Up

BOTTOMS UP
Ascending Reps in 10 min:
Power Clean & Jerks (135#/95#)
Bar-Facing Burpees
3-6-9-12-15....(climb by 3 reps each round)

Cool Down
Bike/Row for 9 minutes where
1st minute is EASY
2nd minute is Easy/Moderate
3rd minute is moderate to hard
Repeat 3 times...

SHOULDER Work
3 Supersets of:
15 Prone Rear Delts
20 Prone Plate Shoulder Raise (thumbs up & @45* angle)
25 Band Pull Aparts
(10-20s b/t exercises / Rest as needed b/t supersets)

Jones ~ 12 C&J + 2 Burpees (50 Reps @ 75#)
STAN ~ 15's + 3 C&J (93 Reps @ 95#)
tb ~ 15's + 1 C&J (91 Reps)

Proclaim God's marvelous deeds to all the nations.