Tuesday, Nov 22nd, 2016

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Power Clean + 1 Full Clean @ 70%

 

B) WOD

4 Min Amrap:

15 Cal Row
15 Burpees
15 Chest-to-Bar Pull-ups

Rest 4:00

4 Min Amrap:

12 Box Jumps
12 Burpees
12 Toes-to-Bar

Rest 4:00

4 Min Amrap:

9 Cal Row
9 Burpees
9 Pull-ups