November 12, 2016 

November 12, 2016

Warm Up-

500m Row

2 RNFT:

10 Spider-Man Reaches

10 Good Mornings w Barbell

10 Elbow Rotations

10 Hang Power Cleans

WOD-

EMOTM for 18 Minutes:

1st- 10 Hang Power Cleans 155/105, 185/125

2nd- 8 Burpee Box Jump Overs 24/20

3rd- 50 Double Unders, or :45 Single Skips