November 28, 2016
Warm Up-
500mRow, then:
2RNFT:
5/side Spider-Man Reaches
10 Sit ups
10 Barbell Front Squats
10 Elbow Rotations
10 Barbell Power Cleans
Strength-
Every 90 Seconds for 7 Sets:
2 Front Squats @90%+
WOD-
4 RFT
12 KB Swings 53/35
15 Toes 2 Bar (Modify to 10 reps if necessary)
12 KB Swings
15 Power Cleans 115/75, 135/95
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