November 28, 2016 

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