December 10, 2015 

December 10, 2015

Warm Up-

3″ Row

2 RNFT:

10 Super Strict Push Ups

:30  PVC Complex

10 Slow Strict Press w/ Barbell

:30 Pull Up Bar Hang Stretch w/ Partner

Strength-

Every 2 Minutes for 20 Minutes:

Movement 1: 3-5 Strict Press (start at heavy 5, and try to maintain. Drop to 3, or 4 reps if necessary)

Movement 2: 10-15 Toes 2 Bar

*Alternate Movements every 2 Minutes

WOD-

4″ AMRAP:

4 Strict Pull Ups

8 Push Press 95/65, ADV=135/85

Rest 2 Minutes

4″ AMRAP

8 HSPU’s

12 Hang Power Cleans 95/65, ADV=135/85