11/17
Warm Up:
500 m Row
15 GHD Sit Ups
20 Arm Circles (fwd & bk)
15 PVC Pass Thrus
Dynamic Warm Up:
Lunges
High Knees
Quad Pulls
Butt Kickers
Strength:
Dead Lift
8 Reps E2M x 3 @ 70%
5 Reps E2M x 3 @ 80%
WOD
20 Min AMRAP
20 Cal Row
1 Clean & Jerk (135/95)
20 Cal Row
2 Clean & Jerk (135/95)
20 Cal Row
3 Clean & Jerk (135/95)
20 Cal Row
4 Clean & Jerk (135/95)
and so on...
Posted on Tue, November 17, 2015
by Star Spangled CrossFit