Friday 12-28-18 S

Thursday, December 27, 2018

Warm Up: 
Foam Roll- T Spine, Lats, and Hamstrings   
+
Wall Wrist Walks x 10 
Toe Touches to Extension x 10  
Frankenstein Walks x GL 
Bear Crawl Forwards X GL 
Bear Crawl Forwards X GL 
Broad Jumps X GL 
Bear Crawl Forwards X GL 
Bear Crawl Forwards X GL 
+
Grab a BB (keep empty):  
+
3 Sets of:  
250m Row  
5 BB Clean Grip DLs 
5 BB Hang Power Cleans 
5 BB Power Cleans  
5 BB Strict Press   
5 Burpees 
+
Strength/Skill: 
5-7 Minutes of: 

1 Power + 2 Shoulder to Overhead 
- build slightly heavier than wod weight   
+
Workout: 
20 Rounds of: 

1 Power Cleans 135/95
2 Shoulder to Overhead 
3 Burpees  
- rest 30 secs bw 
- deduct 9:30 from your finish time 

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