04.20.17 BH's kind of wod

Warm Up2:00 run/row/bike 10 x reverse lunges each leg 2 lengths with KB in one hand extended overhead (switch sides per length) 10 x KB swings Mobility: banded pec stretch x :30 each banded lat stretch x :30 each wrist pulses x 10 band pass thrus in a squat hold x 10 band pull aparts x 10 horizontal and x 10 overhead

Primer: Weighted pull ups 3 reps 2 reps 1 rep x 4 sets Rest 2:00 in between sets. Build load

WOD: 100 Burpees Every 1:00 do 5 power cleans 95/65 starting at 0:00 on the clock scale burpees to incline if mechanics are breaking down scale clean weight if those can't be done unbroken