Wednesday 7/17/13

Warm up: 5 mins of airdyne or row. Then 5-10 mins working technique of hang squat cleans

Strength: In WOD

WOD:  Three sets for times of:

             Run 1 Mile

             185/125 lb Hang Squat Cleans x 10 reps

             20-Yard Front-Racked Walking Lunge (185/125 lb)

             Rest 6 minutes between sets

Post and weight  time of each set.  

-scale if needed but this is made to be heavy and mentally tough!!