Tuesday
Warmup: 12 minutes of:
10 banded good mornings,
8 Reverse Hypers,
6 GHD Situps,
4 Burpee Box overs,
2 Forward Rolls
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Strength: 20 Minutes to work up to a working or moderate weight power clean
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WOD: 10! of
Hang Squat Clean @ 50% of established Power Clean weight,
Toes to Bar
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Endurance: Meet at ECF @ 530 am
20 Minute AMRAP:
1 mile run then with time remaining -
10 Ball over bar,
20 calorie row,
10 weighted situps,
then at the 20 minute mark...
Run 2 miles