150110

By 01/09/2015 wod No Comments

Warm Up:

Arm circles front/back/across chest

Box/bar shoulder stretch :20 on :10 off x4

Hip side/side get low hold on each side x5

high knees down/but kickers back x3

Clean progressions

BBG:

Alternating EMOM for 10:00-

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set

8 Box Jumps 24/20″

Conditioning:

AMRAP in 20:00:

20 Shoulder Taps (50′ HS Walk)
30 KBS 24/16kg
400m Run

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