20160225

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


Strength
Hang Power Clean 3-3-3-3-3

H Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Partner WOD 30 min Time cap

2 RFT: Row (calories)s, Wall Balls, Hang Power Cleans and Push Jerks

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.