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
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