Thursday
Wear Long Socks! Rope Climb!
Warm Up:
200m Run
10 Banded Side Steps, left and right
15 Banded Good Mornings
20 Jump Squats
15 Pullups
10 Pushups
2 Rope Climbs
Skill: Power Clean
Warm up to WOD Weight
3-5 rounds
1 Clean Grip Deadlift
1 Clean Pull from the Hang
3 Position Power Clean
WOD:
15 Minute AMRAP 135/95lb (1 bar)
1 Deadlift
2 Power Cleans
3 Front Squats
Post WOD accessory (optional)
3x8 GHR
3x8 GHD