WOW 9-16-13

Here is a list of this WOW workout’s of the week I may make some adjustments on the fly.
All workout will start out with a warm up , additional core work , Dynamic stretch and finish with additional stretching.

Monday
5 sets

Thruster X 10
bent Row x 10
RDL x 10 each leg
Floor Sweepers x 20

________________________________________________________________Tue

Part A (5 sets)

Pull up x 6
Dips x 6

Part B

4 sets of the following

Hang Squat Clean w/DB x 10
Farmer  carry x 2 min
Burpee x 8

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Thur

Part A ( 5 sets)

Bench Press 5-5-5-5-5
Part B

Thruster 10-10-10-10-10-
Australian Row – 10-10-10-10-10