October 8, 2015 

October 8, 2015

Warm Up-

3″ Row

2 RNFT:

10 Squat Clean to Thruster w. Empty Barbell

:30/leg Dynamic Swings

10 Split Jerks w. Empty Barbell

:30 Forearm Yoga Pose on Wall

Strength-

Every 2min for 16min:

1 Clean Dead Lift w/ Pause + 1 Hang Power Clean + Split Jerk

*Start light, and work up across sets

WOD-

3″ Max Cal Row

-Rest 1″-

2″ Max Thrusters 45/35

-Rest 2″-

3″ Max Cal Row

Score= Total Cals, & Total Thrusters