WOD 12.17.14 Wednesday

Warmup:

• T-spine mobility on F Roll
• Agile 8
• 10 boot strappers
• 15 empty bar front squat
• Burgener WU

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A. Mid-thigh Clean Hi-Pull + Hang Power Clean: @80-85% of 1RM

• 3-3-3-3-3 (stay at same weight for all 5 sets)

B. Front Squats:  @85% of 1RM

• 4-4-4-4 (Clean from floor; stay at same weight for all 4 sets)

C. 3 sets x 15 per leg

Single leg deadlift (SLDL)

• DB/KB in opposite hand
• Knee must bend on balance leg, not straight leg.

D. 3 RFT

• Run 100m
• 7 Ring Rows
• 14 Burpees

E. MOB

Lacrosse Ball Roll Out

• Traps(on the ground)
• Pecs(on the wall)
• SubScap(on the ground)