141202

By 12/01/2014 wod No Comments

Connectivity:

Handstand Hamstring Stretch on Box 4×0:20

3x
0:30 Chin to Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps

Strength:

Deadlift 5-3-1+ @ 75-85-95% of your TM

BBG:

5X1 Hang Clean (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

Conditioning:

EMOM for 16:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Burpees.

 

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