MWOD: Row x 2 minutes
                Band hamstring stretch x 1 minute/side
                Frog stretch x 1 minutes
                Band Shoulder traction x 1 minute/side
               


LIFT: 
Squat-
5@65%
5@75%
3x5@85%

WOD:  
DB Comples x 6 rounds
6 Lunges/leg 6 DB snatches/arm 6 Thrusters 6 DB rows/arm 6 DB RDL's

NO ARNPRIOR BOOTCAMP ON SATURDAY!!! SLEEP IN AND HIT UP RENFREW @ 1030!

MWOD: Skip x 100, 20 jax, 20 squats,
             Roll upper back and traps x 2 minutes
             Tspine ext on roller x 30 reps
             Roll lats x armpits x 20 passes each
              Hip stretch from rack with band x 1 minute/side

LIFT: Military Press
5 @ 75% 3 @ 85%  1 @ 95%, max @ 75%

Strict Chins x 6 minutes max reps

WOD: 3 Rounds
2 Minute AMRAP
10 DB Snatch Alt
10 DB Front Squat
10 DB Bent Row
2 min rest

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll Hamstrings with ball on box x 1min/side


Deadlift:  Add 5lbs to working max*

5 @ 65%, 5 @ 75%, 5 @ 85%, 5 @ 75%


Wod:  5 RFT

5 Power Cleans (75/135)
5 Lunges/leg (25/45)

MWOD: Row x 2 minutes, roll upper back and traps x 2 minutes, tspine ext x 30 reps (on floor), couch stretch x 1 minute/side

BENCH
5 @ 70%
4 @ 75%
3@ 85%
5 @ 75%
4 @ 80%
3 @ 90%

WOD:
12.9.6.3
Thursters (30/50)
Burpees
V-ups

MWOD:  roll upper back and armpits with lax ball ON FLOOR x  1 minute/side
               roll legs x 1 minute/side
               band shoulde/lat stretch from rack x 1 minute/side
               band hip stretch from rack x 2minutes/side
               stretch wrists x 2 minutes

Linda (aka "3 bars of death") - WOD
10/9/8/7/6/5/4/3/2/1 reps rounds for time

- Deadlift (135/225)
-Military Press (55/95)
- Front squat (55/95)

MWOD: 20 jax, 20 squats, 100 ropes, lax ball glutes x 2 minutes/side, band hamstring x 1 minute/side, bottom squat x 2 minutes, TFL smash x 1minute/side

LIFT:
Squatttt
5@70%
4@75%
3@85%
5@75%
4@80%
3@90%

WOD:
20-15-10
Box Jumps
Situps

Mwod:  Row x 2mins,  Band lat/tri stretch from rack x 2mins/side, Stretch wrists on floor x 2mins,  Lax ball chest and traps on post x 1min, Bottom squat x 1min


LIFT:  Clean & Jerk 5 x 3


WOD:  EMOTM x 10 mins

5 RDL's (95/185)
DUBs rest of minute

# of Dubs is score*