Wednesday, Jan. 31st, 2018

 

A) Warm Up

30 Seconds
Active Samson
Walkouts
Active Spidermans
Air Squats
Active Dive-bombers
Straight Leg Sit-ups

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 1
Pwr Clean + Front Squat + Squat Clean & Jerk @ 80%

Then
3 x 2
Clean Pulls @ 90%

C) WOD

2 RFT:

400m Run
50 Dubs
12 Squat Cleans 115/75