February 29, 2016 

February 29, 2016

Warm Up-

400m Run

2 RNFT:

10 Straight Leg DL + 5 Good Morning (stay controlled, not fast)

:30 Leg Dynamic Swings

10 Barbell Thrusters

:30 Handstand Hold

Strength-

In 12″, work up to Heavy Single:

1 Power Clean + 1 Hang Squat Clean + Jerk

WOD (Metcon)-

800m Run

50 KB Swings 70/44

40 Box Jumps 24/20″

20 Front Squats 155/105

For Time