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03.01.17

1
Mar

03.01.17

Warm Up:
12:00 moving through the following:
10 goblet squats- :03 descend, :01 pause at bottom and drive up
5 arm chair swings on rig or practice hollow/arch swings for the kip
5 muscle cleans
5 push press
barbell: start empty and work to a light load

Mini-wod warm up
2 sets of:
DB push press x 8 reps
DB front squat x 8 reps
DB Romanian deadlift x 8 reps
DB bent over rows x 8 reps
DB elevated push ups x 8 reps
Rest 1:00

WOD:
For Time
50 Power cleans 95/65
50 Thai squats L+R=2
50 Front squats 95/65
50 DUs x 3 singles
50 S2OH 95/65

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