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
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