Fri. Jan 27, 2017

DE Lower

Warm-up

20 seconds mtn climber
20 seconds burpee
20 seconds mtn climber
-then
3 Minute running clock:
Empty Barbell:
3 Deadlift
3 Clean high pulls
3 Front Squat

Front Squat 

Every minute, 20 minutes, Alternating
5 Front Squats @60%
1 Power Clean+1 Hang Power Clean @bodyweight or higher

SWOD - Strength WOD

Every 90 seconds, for 10 Sets:
100m Sprint Row

ACCESSORY WORK

100 Empty barbell back racked, walking lunges
Accumulate 3minutes L-sit