7/3/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Sit up
Scorpions
Rdl with block between legs
OH wall squat
Spiderman lunge

Bergener

start skill or buy in if finish early

SKILL

TGU (BB or KB)

BUY IN

Take 10 min to find a heavy TGU

*use BB or KB, athletes choice*

WOD

For Time:

20 Power Cleans 135/95
10 Chest to Bar
15 Power Cleans
10 Chest to Bar
10 Power Cleans
10 Chest to Bar
5 Power Cleans
10 Chest to Bar

16 min time cap

*RX+ DO 5 MU instead of 10 C2B, no time cap if you do this*

CASH OUT

21 Weighted Box Jump 35# on 24" / 18# on 20"
15 Push Ups with feet on box
9 KB Snatch each arm 35/18

5 min time cap

MOBILITY

Hip flexors