Friday April 8, 2016

Warm Up:
- 10 squat to stand
- 10 situps
- 50 ft knee hugs
- 10 bent knee iron cross (each side)
- 50 ft inchworm
- 5-10 strict ttb (get as high as you can)
- 10 good mornings

Strength: Deadlift
3 x 75%
3 x 85%
3 x 90% **these do not need to be t&g

Wod:
General Fitness Rx:
3 rounds
30 air squats
50 abmat situps
10 hang power cleans (135/95)

Scaled:
hang power cleans (65/45/35)

Competition:
3 rounds
30 pistols
25 ghd's
10 hang power cleans (185/125)