January 10, 2017 

January 10, 2017

Warm Up-

400m Run

3 RNFT:

5 Push Ups

7 Sit Ups

9 Banded Good Mornings

Strength-

Hang Power Clean + Power Clean

5 x 2, starting at no greater than 70%

*Rest 1 Minute between Sets

**Build across Sets

WOD-

4 Rounds:

1 Minute Max Cal Row (ADV= Assault Bike)

1 Minute Max Power Cleans 135/95

1 Minute Max Bar Facing Burpees

1 Minute Rest

*Score each Round separately!