30 December 2014

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Warm Up: 3 easy rounds of 20 goblet squats, 20 lunge steps w kb, 20 4 count (3 down/1 up) push ups.
Strength: Back Squat 5×5
WOD, for time
3 rounds
9 Power Cleans (135/95)
9 HSPU
rest 2 minutes
3 rounds
12 Thrusters (95/65)
12 Pull Ups (ARx C2B)
Cool Down:
4 Rounds:  0:30 Sec HS Holds
3 Rounds:  400 Meter Sprints; Rest 2 Minutes
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