11.21.16

image

 

Warm up

2 rds

  • 250m row
  • 30 jumping jacks
  • 10 rdl 45/35
  • 10 front squats
  • 10 push ups

WOD

Strength

clean complex-establish a heavy complex of

1 power clean + 1 hang clean(full) + 2 front squats

then

Metcon

4RFT

  • 15 wall balls 20/14
  • 12 deadlifts 225/155
  • 9 Burpees-lateral over bar
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