Thursday, November 2, 2017

Friday, November 3, 2017

Warm up: 3 slow rounds, 7 cal bike, 4 inchworms, 10 25lb Push Press, 10 25lb front squats, 5 burpees.
Crossover symmetry.

Strength: Every min for 8 min
                2 power cleans
                2 front squat

Power clean: Work on opening hips
                       and a quick turnover.

Front squat: Keep elbows HIGH and
                    chest up.

WOD: 4 rounds
            Resting 3 min between rounds
            400 m row
            21 kbs 53/35
            12 pull ups

**Each round is a max effort sprint**
         

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