Friday December 8, 2017

1460073646264.png

(Practice / Phosphogenic 1-10 sec bursts)
Group 5 min warm-up (all together): 2 minutes of rowing together, 10 seconds of push-ups, 10 of each: Plate T,V,W, 15-20 sec handstand hold, 5 box step-ups per leg

SOD

5 x 1 Squat Clean into 1^ Front Squat (from @60 - @85% of SC) and then 5 x 1^ Squat Clean (at your final weight from your 5th set of SC&FS) (16 min)

WOD

EMOM x 16 Rounds (8 of each) (16 min)
Odd min: 3x of 1 Pole out and back hard run
Even min: 1 Pole Seal Walk (alt fwd and bkwd each round)