WOD 10/19/12

**Workouts have been posted in advanced for this week. Check to make sure you are on the right date.**

DE LOWER

Warm Up:
Dynamic Leg Swings x5 ea.
Hang Snatch 4x2

Main Work:
Dynamic Deadlift at 75% w/ lightened heavy bands; 9x3

Accessory Work:
Glute-Ham Raise 5x10
Front Squat 3x10
Calf Medley 3x (Standing Calf Raise x15, Seated Calf Raise x12)
Ab Roll Out 3x12

Cool Down:
Stretch & Foam Roll



That's it for me this week.  I'm heading to Indianapolis Thursday morning and won't be back until late Sunday

-John