February 13, 2018

Warm up

3 minute jump rope

Then

3 rounds

5 2 for 1 wallballs

Kneeling jump to box jump

5 strict dips

5 strict pull ups

Strength

2 hang power cleans plus 1 hang squat clean

8×2 box jump

WOD

6 rounds for time

10 hang power cleans

10 burpee bar hops

10 shoulder to overhead

10 burpee bar hops

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s