Wednesday, Dec. 27th, 2017

 

A) Warm Up

250m Row

:30 Stations

Active Spidermans
Air Squats
Active Samson
Push-up to Down Dog

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

5 x 3
Abv Knee Pwr Clean @ 65%

Then

3 x 3
Abv Knee Clean Pulls @ 75%

C) WOD

20 Min Amrap:

7 Power Cleans 135/95
7 Burpees
7 Box Jumps 30/24