Thursday April 21, 2016

Warm Up:
- shoulder rotator smash and floss
- partner stretch on pull-up bar
- banded super frog
 - banded bully

Strength: Front Squat
4x2 @ 90%
**Beg and masters use 5-10lbs more than last week.

Wod:
General Fitness Rx:
10 min AMRAP
- 4 power cleans (155/105)
- 5 HSPUS
- 6 ttb
- 7 burpees

Scaled:
- power cleans (135/95)(105/75)(75/55)
- abmat (pike pushups)
- straight legged pike raises
- burpees

Competition:
- power cleans (185/125)
- deficit hspu's (6"/4")
- ttb
- burpees