17-DEC-14

A.

Group Joint Warm Up

-3 rds NFT

5 Strict Pull Ups

20 ft Lunges

15 KBS

25 Flutter Kicks

 

B.

Strength: Weighted Pull Ups

2-2-2-2-2-2-2

 

C.

WOD: 3 Rds For Time

24 Hang Power Cleans 95/65#

18 T2B

12 Pistols (Alt, 6 each leg)

 

D.

Cool Down:

Couch stretch, 1 min each leg

Shoulder mobility, 1 min each side

Roll out hamstrings, 1 min each leg

Squat therapy

 

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