03.08.18

Warm Up:Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats https://www.youtube.com/watch?v=hc0pDRtizhg 12 Alternating Cossack Squats 12 Band Pull-Throughs https://www.youtube.com/watch?v=MkwSzIaeZYg Rest as needed

Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats

then..  with an empty barbell

Clean warm up: 5 clean high pulls 4 tall cleans 3 muscle cleans 2 hang power cleans 1 squat clean

WOD For Time 3 rounds of: 20 KB swings 53/35 10 alt. pistols 2 rounds of: 15 pull ups 10 burpees 1 round of: 10 HSPU or box piked hspu 10 power cleans 205/135    155/115   135/95