Wednesday, Jan. 10th, 2018

 

A) Warm Up

200 Meter Run

Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl

“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
Abv Knee Pwr Cleans @ 70%

Then

3 x 2
Abv Knee Clean Pulls @ 80%

C) WOD

5 RFT:

200m Run
30 Double Unders
9 Hang Squat Cleans 115/75