10-OCT-14

A.

Warm Up:

Group Joint WU

-3 Rds NFT

50 DU’s

10 Med Ball Cleans

5 Ring row with :03 hold to chest

 

B.

Strength: OHS

6×1

Build up by feel to heavy load

 

C.

WOD: For time

50 Wall Balls

30 Power Cleans 155/115#

10 Muscle Ups (30 C2B or 45 Pull-ups)

 

D.

Cool Down:

10 Sampson Stretch (5 each leg)

1 Min Each Hamstring Stretch

1 Min Each Calf Stretch

1 Min T-spine Plate Smash

 

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