Dec 16, 2016

a) WARM UP:

Start with light rolling of quads (30 sec) and T spine (30 sec).

3 rounds for quality:

b) Power clean primer/warm up –

5 min EMOM of:

Hi hang power clean + hang power clean + power clean from ground – increasing weight for the emom

c) WOD:

With a running clock, do the following:

A. 5 min AMRAP of Burpee Box Jump Overs (24/20)

Rest 5:00

B. 4 min AMRAP of 10 Meter Shuttle Runs (you must touch the floor with both hands at each turn around)

Rest 4:00

C. 3 min AMRAP of Power Cleans (155/105)

Rest 3:00

D. 2 min AMRAP of Wall balls (20/10 → 11’/10’)

Rest 2:00

E. 1 min AMRAP of Max Pull ups

d) ACCESSORY WORK:

Accumulate 20 alternating pistols (if you cannot do them; work on them. Ask your coach)

e) POST-WOD RECOVERY/MOBILITY:

CrossFit and Personal Training