Monday, Dec. 4th, 2017

 

A) Warm Up

1 Minute Easy Row
1 Minute Down Dog

:45 Seconds Medium Row
:45 Seconds Active Spidermans

:30 Seconds Faster Row
:30 Seconds Air Squats

“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

5 x 2
Clean and Jerks @ 75%

Then

3 x 2
Clean Pulls @ 85%

C) WOD

15 Min Amrap:

50 Double Unders
250m Row (200m run if rowers are taken)
15 Hang Squat Cleans 115/75