6 December 2013 – “EMOM Bar Complex”

Warm-up:

4 Rounds:

15 Seconds of each:  Jumping Jacks, Air Squats, Hip Stretches, Push-ups

4 minutes Jump Rope Intervals

 

WOD:  EMOM RX (235/155) for 20 Minutes

Bar Complex:

Deadlift

Squat Clean

Front Squat

Jerk

 

Remaining Time:  Skill Work:  Pull-ups, MUs, Handstands, Ring Dips, Rope Climbs, Etc.