Friday, Sept 16th, 2016

Warm Up

2 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

Going Up in Weight Each Set While Keeping Good Form

 

B) WOD

5 Rounds for Time:

200m Run
10 Push ups
200m Run
15 Air Squats
200m Run
20 Abmat Situps