Oct. 20, 2016

Warm Up:
1 min Ski
5 Burpees
10 Sit Ups
10 Ring Rows
3 Scapula Slides
10 Walking Lunges
10 Squats

Mobility

3 rounds
5 KB Goblet Squat w/3 sec hold

2 rounds
10 Ankle Pulses

2 rounds
Barbell only
5 - Good Mornings
5 - Elbow rotations
5 - RDLs
5 - Back Squat
5 - Strict Press
5 - Front Squats

3 rounds
Barbell Only
High Hang Clean Shrug
High Hang Clean Pull
High Hang Muscle Clean
High Hang Power Clean
High Hang Clean

then 3 position High Hang Cleans

WOD
60 - 50 - 40 Airdyne Strokes
21 - 15 - 9 Thrusters
15 - 12 - 9 Calorie Row
15 - 12 - 9 Hang Cleans
12 - 9 - 6 Barbell Facing Burpees
12 - 9 - 6 OVHS

 

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