Monday, November 13, 2017

Warm up: Bike 10 cals, 5 inchworms, bear crawl, 5 jump squats, 5 fire hydrants (each leg), 10 pass-throughs, 10 pvc Press. 3 times through.
Banded shoulder stretches.
Crossover symmetry.

Strength: Push Press
                5-5-3-3-3-3

WOD: 4min AMRAP
            15 cal row
            10 power cleans 135/95
            5 burpees box jump overs

            Rest 4 min

            4min AMRAP
            15 cal row
            10 power cleans 115/80
            5 burpees box jump overs

            Rest 4 min

            4min AMRAP
            15 cal row
            10 power cleans 95/65
            5 burpees box jump overs

Each amrap is a max effort. Try to keep all rounds close to the same score.