Warmup: 10 minutes of:
200 meter run,
12 Reverse lunges,
12 Back Extensions,
12 KBS,
12 Ring Rows
++++++++++++++++++
Strength: Power Clean 6x3
++++++++++++++++++++++++
WOD: 5 Rounds for Time:
12 Bar facing Burpees,
9 deadlift 115/75#,
6 Hang Power Cleans 115/75#,
3 Jerks 115/75#
For Time:
1 mile run then,
5 Rounds of:
5 Clean & Jerks 165/115#,
10 Toes to Bar,
15/12 Calorie Bike, then
1000 meter row
=======================================
Sunday Funday @ 8 am ~ Everyone is Welcome!
Warmup: 15 minutes of:
1 minute squat therapy,
1 minute shoulder pass-throughs and 8's,
10 Overhead walking lunges with single KB (10 right, 10 left),
10 meter bear crawl
++++++++++++++++++++++++
Strength/Skill: Hang Snatch 6x4
+++++++++++++++++++++++++++
WOD: 4 Rounds for Time:
5 Snatches 135/95#,
20 GHD Situps,
40 Double Unders