September 13, 2016 

September 13, 2016

Warm Up-

2″ Jump Rope

2 RNFT:

10 Good Mornings w Barbell

10 Elbow Rotations

10 Dead Lifts

10 Front Squats

10 Push Ups

Strength-

None

WOD-

With a Running Clock:

3 RFT:

30 Double Unders

10 Hang Power Cleans 95/65, 135/95

10 Burpee over Barbell

–At 10:00 Mark:

2 RFT:

45 Double Unders

15 Hang Power Cleans 115/75, 155/105

15 Burpee over Barbell

–At 20:00 Mark:

1 RFT:

90 Double Unders

30 Hang Power Clean 135/95, 185/125

30 Burpee over Barbell

**Note time for each!!