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03.13.17

13
Mar

03.13.17

Warm Up:
3:00 bike, run or row
10 Russian twists with med ball
10 med ball cleans
1 length leg swings
1 length inchworms
Mobility:
6:00 EMOM
min 1: shoulder openers or PVC pass thrus
min 2: wall slides x 10 reps
min 3: favorite mini-band exercise

WOD:
Four Rounds of:
Assault Bike x 15/10 calories or Run/Row x 400 Meters
Power Cleans x 10 reps (95/65 lbs)
Wall Ball Shots x 20 reps (20 lbs to 9′ target; 14 lbs to 9′ target)
Skaters x 40 reps L+R=1

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