January 8, 2016

 In W.O.D.

Warm Up

3 min Row

8 Good Mornings

8L/8R band steps

:30 sec hollow position hold

x2

Strength

Snatch DeadLift

3-3-3-3 Starting at 90% of Snatch

WOD

10 min AMRAP

1 Rope Climb

2 Deadlift @ 80%

4 Bar over Burpees

After every round increase 1 rep

Cool Down

10 Power Cleans as Fast as Possible @115/75

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