Thursday, 25 February 2016


Warm Up
100m row with burpee penalty (max 6)
 10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups

Hang Power Clean 3-3-3-3-3
H Use the heaviest weight you can for each set.
Rest as needed between sets.

Partner WOD 30 min Time cap
2 rounds for time of:
100 Row (calories)s
80 Wall Balls
60 Hang Power Cleans
40 Push Jerks
One partner working at a time.
Must complete reps of the movement before moving to next.
Same weight for HPC & PJ (30/20).
30 min time cap.

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