Monday, Nov. 20th, 2017

 

A) Warm Up

200m Light Jog

Then :20 of Each:

Soldier Kicks
Side Lunge
Walking Samson
Walking Spiderman
Side Shuffle (facing in)
Side Shuffle (facing out)
Straight Leg Bear Crawl
High Knees
Butt Kickers

Then

“Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill
6 x 1
Pwr Clean + Clean + Jerk @70%

Then

3 x 2
Tempo Clean Pulls @ 80%

C) WOD

3 RFT:

400 Meter Run
15 Clean and Jerks 115/75
75 Double Unders