08.14.17 Games WOD

Warm Up:400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

then... 3 rounds of the kip and cadence complex 2 kip swings + 2 knees to chest + 2 TTB

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Skill: Squats- working at 70% front squat 1 RM 12:00 EMOM evens- front squat x 3 reps odds- back squat x 6 reps

WOD: For Time 12 clean & jerks 175/125 or 155/105 2 rounds of 15 TTB 12 C2B pull ups then 12 clean & jerks