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!!
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