Friday, October 13, 2017

Warm up:  Row 500 10 inchworms, 10 spider man lunges, 10 pvc pass-throughs, 10 jump squats, pigeon stretch, 10 hitler kicks, 10 goodmornings, 20 cal bike.

Strength: every min for 8 min
               1 power clean
               1 squat clean
               1 jerk
               Start light, increase weight as you go

WOD: For Time
            21 cal bike

           21 burpees 

           21 Kbs 53/35

           15 cal bike

           15 burpees

           15 Kbs 53/35

           9 cal bike 

           9 burpees

           9 Kbs 53/35