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By 11/20/2014 wod No Comments

Connectivity:

4×0:20 Box Shoulder Stretch

3 Rounds, not for time:
0:30 Chin to Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps

For 4:00, 0:20 On/0:10 Off Hollow Rocks

Strength:

Squat 5-5-5+ @ 65-75-85% of your training max.

Conditioning:

3 rounds for time of:

15 Pullups
15 Hang Power Clean & Push Jerk 95/65#
15 Ring Dips

 

BB Club:

Power Snatch: 4X3 – work to a 3RM, rest as needed

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