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11.04.16

4
Nov

11.04.16

IMG_2902

Warm Up:
3 steady rounds
Row 10 cal
10 x muscle clean + jerk
10 x swings on the rig

Primer: banded squats, banded glute bridges, ankle pulses, wrist stretches

Skill: Front Squats
3 reps @ 80%
1 rep @ 85%
3 reps @ 80%
1 rep @ 87%
3 reps @ 80%
1 rep @ 90%

WOD:
3RFT
21 cal row
15 pull ups- sub ring rows
9 power snatch 135/95 or 95/65

if time remains do hollow holds
6 x :15 on :45 rest

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