12/6/2013

WARM UP

Stick Pass through
Walking Lunge with rotation
Side Lunge
Walking RDL
OH Wall Squat
Push Ups

SKILL

Squat Clean

WOD

In teams of two:
With a continuously running clock:

Establish a two-rep max* touch-and-go Squat Clean in eight minutes.
–rest one minute–
With a continuously running clock, complete as many Muscle-ups or Pull-ups as possible in six minutes.
–rest one minute–
With a continuously running clock, row as many calories as possible in four minutes.

*Each athlete must successfully complete a double.
Athletes must rotate every minute.

MOBILITY

Peanut tspine smash
Shoulders