12/7/2016

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

Free:
5 sets of 40 swings on the same time scheme

RX:
Every 2 minutes, for 10 minutes (5 sets of):
Deadlift x 4 reps
ascending

Comp:
as RX

SKILL

if you cant rest, cut reps

WOD

EMOTM 16 min
min 1: 8 power cleans 95/65
min 2: 8 K2M
min 3: 40 DU
min 4: 30 sec HS hold

comp: 135-95/TTB/50/walk 40secs
free: kb sdhp 35/v up/su/plank

CASH OUT

row/run 500m/435m
3x
rest as needed

MOBILITY

hamstring w/ strap