Wednesday, November 25th, 2015


Mobility

T-spine roll out

Sampson stretch

10 Pass throughs

10 good mornings

10 trunk twist

Wrist stretches


Warm up

2 rounds:

200m run

8 tuck jumps

5 push ups

3 strict pull ups


Skill

6 mins to perform 2 rounds:

1 rope climb

10 hollows

3 bar OHS with 3 sec pause at bottom


Strength: 1 rm power clean in 15 mins


WOD: For Time:

10 Squat Snatch 135/95

100 DUs

50 Wall Balls

30 Pull Ups

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