Wednesday, Sept 28th, 2016

Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
3 OVH Squats @ 75%

5 Min EMOM
:30 Hold Plank

 

B) WOD

4 Rounds

3:00 Min Amrap Per Round

5 Hang Power Cleans 135/85
5 Burpees
5 Ring Dips

Rest 1:00

Pick up last round where you left off and score total rounds and reps.