Thursday, June 28th, 2018

 

A) Warm Up

1 Minute
Easy Row
Banded Air Squats

:45 Seconds
Medium Row
Active Spidermans

:30 Seconds
Faster Row
Push-up to Down Dog

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Pwr Clean + 3 Front Squats @ 60%

C) WOD

5 Rounds
3 Min Amrap:

30 Double unders
10 Toes to bar
5 Power cleans 135/85

Rest 1:00 between rounds
Pick up last round where you left off
Score total rounds + reps