Friday, Jan. 5th, 2018

 

A) Warm Up

1 Minute
Active Spidermans
then..
5 Good Mornings
5 Back Squats
5 Elbow Rotations

1 Minute
Active Samson
then..
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

1 Minute
Push-up to Down Dog
then…
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

B) Strength/Skill

3 x 10
Back Squats @ 55%

C) WOD

For Time:

21 Bar over Burpees
21 Power Cleans 135/95
21 Bar over Burpees