12/8/2016

WARM UP

3rds:
10 Front rack
Reverse lunges 45/35
10 high hang cleans 45/35
5 Front Squats 45/35
30 DU

BUY IN

RX:
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean ascending

Comp:
stay between 70-75%

SKILL

big sets on them wall balls, slow burpees

WOD

Three rounds for time of:
Run 400 meters
30 Wall Balls
20 Burpees to Target 6″ Above Reach

all scales are RX


CASH OUT

kb 1 leg RDL
3 sets x 8 each side
choose a weight you can stay on balance

MOBILITY

quads