May 13, 2016

 In W.O.D.

Warm up:

3min Row

Dynamic warm up

Stretching

 

Strength: Push Press

5-5-5-5  hvy as possible

 

WOD:

1 Pwr Clean @80%

2 Rope Climbs

Bear crawl w/sand bag (pulling sand bag w/one hand)

100M plate carry 25’s/15’s

3 stone to shoulder

20 min amrap

 

Cool Down:

12 GHD sit ups

x3

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