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!
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