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MONDAY 160125

Warm-up:

row or run

10 perfect stretches each side

inch worms down

bear crawl back

broad jump burpees down

duck walk back

15 squats

10 push ups

 

Strength:

Take 15-20 minutes to build to today’s 1RM Clean or Power Clean

 

WoD:

Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)

 

Accessory:

Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

Mobility:

Mash triceps on racked barbell

Lax to pecs

roll posterior out

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