10.07.16

Warm Up:2 rounds 10 single leg RDL with KB 10 get upscrossfit2 10 push ups 10 muscle cleans

6:00 EMOM min 1: band pull apart series- body position: rib cage pulled in, glutes tight and shoulder blades pulled down- don't let the traps do the work overhead: use red(or purple) band and pull just the single not double band x 15 min 2: band pull apart series horizontal- out in front use the single red(or purple) band x 15 min 3: shoulder openers with racked empty bar

Skill: OHS take 10:00 to find today's heavy OHS then do 3 sets of 3 reps OHS at 85% of today's heavy

WOD: 3 Rounds Running clock for 3:00 15/12 cal row 16/20 step ups with 25#/15# plate bear hugged remaining time on clock AMRAP power cleans 155/105 Rest 2:00 *first number is men's standards, second is women's standards