20151215

Warm Up
20 Samson Stretch
5 strict pull ups, 5 sec neg
drop lunge 30 sec
1 min bottom of squat
10 Box Jumps
10 KB bottom up press
1 lizaed
2 crab


Strength
Front Squat : 3-AMAP   

Use the same weight for each set.

Rest as needed between sets.

2nd set is AMAP

Beginner do 2 x 5-8

WOD
Every 2:30 for 11:30: Power Cleans, Thrusters, Burpees and Double Unders

Every 2:30 for 11:30 do:

1 Power Clean, 50/20 kg

3 Thrusters, 50/20 kg

5 Burpees

20 Double Unders

Rest 1 min

1:30 work : 1:00 rest

Finisher
100m Farmers Walk
Max rope or bar hold