December 14, 2015

Warm Up-

3″ Jump Rope

2RFQ:
10 Barbell Box FS
:45 wall sit w MB squeezed between legs (20/14)
10 Barbell + 5 Split Jerks
:45 HS Hold

 

Strength-

Every 2 Minutes for 12 Minutes (6 sets):

2 Power Cleans + 2 Front Squats + 1 Split Jerk

*Drop Bar between Cleans

 

WOD-

5 Shoulder to Overhead (155/105) Adv= 185/125

10 Hang Power Cleans

15 Burpees

600m Run

15 Burpees

10 Hang Power Cleans

5 Shoulder to OH

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282