December 2, 2016 

December 2, 2016

Warm Up-

400m Run

2 RNFT:

5/side Spidermans

10 Clean Dead Lifts

5 Clean Pulls + 5 Muscle Cleans

10 Front Squats

Strength-

Every 90 Seconds for 7 Sets:

Full Cleans

1st 2 Sets: 2 x 80%, Next 2 Sets: 2 x 85%, Last 3 Sets: 1 x 90%+

*No Touch and Go

WOD-

5-4-3-2-1 Reps, or 15-12-9-6-3 Reps:

Muscle Ups, or  C2B Pull Ups

9-7-5-3-1 Reps:

Thrusters (185/125)

For Time

*Alternate Movements