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MONDAY 150413

Warm-up:

Row 500m

Crossover symmetry

15 leg swings

15 squats

Bear crawl down

Backwards bear Crawl back

10 push ups

10 GHD sit-ups 


Barbell:

Every two minutes, for 20 Minutes (10 sets)…

High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.


WoD:

For time…

Row 1000 Meters

20 Hang Power Cleans (185/125 lbs)

100 Double-Unders


Mobility:

Mash calves/Achilles

Roll posterior

Lax to glutes

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