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
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