February 24, 2016 

February 24, 2016

Warm Up-

400m Run/Jog

2 RNFT:

10 Barbell Shoulder Press

:30/side Scorpion Stretch

10 Hang Power Cleans

:30 Chin Over Pull Up Bar Hold

Strength-

Every 90 Seconds, for 10 Sets:

3 x Bench Press 70-80%

5 x Bent Over Row AHAP w Perfect Form

*Alternate Each Movement every 90 sec (5 sets for each)

WOD-

12″ AMRAP:

9 Hang Power Cleans 135/95

12 Push Jerks 135/95

9 C2B Pull Ups

100m Run

***For those signed up for The Open, be smart about all movements, & intensity.  Listen to your body!