20151110

Warm Up
100m arms only row
100m arm + body row
200m technique row
5 mins handstands
30 beat swing
10 strict pull ups
5 jump and hang, precision landing
Squat routine


Group Olympic bar warm up


WOD
Chipper: Rows, Hang Power Cleans, Push Press, 2 and more

For time:

Row 1000 m

50 Hang Power Cleans 30/20 kg

40 Push Press 30/20 kg

30 Front Squats 30/20 kg

Row 1000 m

Finisher

Every 1 min for 5 mins: Tuck Ups

15 Tuck Ups

Every 1 min for 5 mins.