December 14, 2015
Warm Up-
3″ Jump Rope
2RFQ:
10 Barbell Box FS
:45 wall sit w MB squeezed between legs (20/14)
10 Barbell + 5 Split Jerks
:45 HS Hold
Strength-
Every 2 Minutes for 12 Minutes (6 sets):
2 Power Cleans + 2 Front Squats + 1 Split Jerk
*Drop Bar between Cleans
WOD-
5 Shoulder to Overhead (155/105) Adv= 185/125
10 Hang Power Cleans
15 Burpees
600m Run
15 Burpees
10 Hang Power Cleans
5 Shoulder to OH
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