Monday, Jan. 15th, 2018

 

A) Warm Up

:30 Seconds
Slow Row
Active Samson

Medium Row
Active Spidermans

Faster Row
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 2
Abv Knee Hang Pwr Clean + Front Squat @ 60%

Then

3 x 2
Tempo Clean Pull @ 70%

C) WOD

3 RFT:

30 Hang Power Cleans 115/75
30 Wall Balls 20/14
30/21 Calorie Row