Thursday November 19, 2015

Warm Up:
Row 15 cal
7 Medicine ball cleans
10 yards Spiderman lunge
7 Thorasic high fives (each arm)
7 Elbows high and outside (PVC or Bar)
30 seconds Handstand hold against wall or free standing
10 yards Pigs on ice skates
7 Ankle rotations (each side)
Row 15 cal

Strength:
10 min EMOM
1 clean + 2 Front Squats (70% of 1 rm clean)

Wod:
2 rounds:
-15 OH walking lunge w/ kb (r arm)
- 20 Russian KBS 53/35 (35/26)
-15 OHWL w/kb (l arm)
- 20 Russian KBS 53/35 (35/26)