WOD 9.23.14 Tuesday

WARM UP:

  • 300m Run

Then: 3 Rounds

  • 10 med ball cleans
  • 30sec wrist mobility
  • 10 Pass Thrus/halos
  • 30sec lunge stretch
  • 10 air squats

———————————————

A. 5 sets

  • 3 Position Power Clean (pull from floor, above knee, pockets)

B.  4X

  • max reps T2B – rest 90 sec

C. “Elizabeth”

21-15-9 of:

  • Power Cleans (135/95#) (115/75#)
  • Ring Dips

D. Core: 3x

  • 12 Tire situps
  • 12 Dead Bugs
  • 20 sec. L-sit hold
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