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09.20.16

20
Sep

09.20.16

IMG_3572

Warm Up:
Row for 2:00
Couch stretch 1:00 each side
Run 400m

Primer: 6:00 EMOM
in stations- :45 max effort/ :15 rest
station one: wall ball over the front bar of the rig (you can have 5-6 people doing this at different ball weights)
station two: get ups- roll up off the ground to standing
station three: work on foot work for rope climbs- only going up two pulls

Skill: Cleans
Every 1:30 for 3 sets
Tall Cleans x 2 reps work bar weight or light weight

Every 1:30 for 3 sets
Hang squat clean + squat clean @ 70%

WOD:
5:00 AMRAP
2 Deadlifts 225/155 + 2 ring dips
4 DL + 4 ring dips
keep going in even reps until the 5:00
2:00 Rest
5:00 AMRAP
2 Squat Cleans 115/75 + 2 ring rows
4 Sq. cleans + 4 ring rows
keep going in even reps until the 5:00

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