June 9, 2015

Warm Up-

3″ Row

2RFQ:
10 Barbell Hang Power Clean
:45 yoga forearm pose (focus on lat stretch)
10 Ring Rows
:45 hollow rock bar hang

 

Strength-

5 Sets:
2 x Hang Power Cleans @ 65-75% (must be able to move weight quickly)
10 x Supine Ring Rows (feet in line with hands)

*adjust height of feet with respect to hands as rounds progress to keep timing.

**Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.

 

WOD-

10 to 1 Bar Facing Burpees

1 to 10 Power Clean (135/95)

For Time

 

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