Tuesday, Jan. 2nd, 2018

 

A) Warm Up

:30 Seconds
Row Easy
Push-up to Down Dog

Row Medium
Active Spidermans

Row Fast
Active Samson

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) WOD

4 Min Amrap:
3 rounds:
12 Deadlifts 95/65
9 Hang Power Cleans 95/65
6 Push Jerks 95/65
Max Burpees with Time Remaining

Rest 4:00

4 Min Amrap:
2 rounds:
12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 Push Jerks 135/95
Max Burpees with Time Remaining

Rest 4:00

4 Min Amrap:
1 round:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
Max Burpees with Time Remaining