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THURSDAY 150723

Warm-up:

Run 400m 

10 banded good mornings

15 leg swings

Spider-Man crawl down

Broad jumps back

15 squats

10 box jumps

10 push ups
Strength:

Five sets of…

Power Clean x 1.1.1

(rest 10 seconds between singles)

Rest 3-4 minutes
WoD:

Three sets of…

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 Burpees

5 Ground to Overhead (135/95 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
Mobility:

Roll posterior

Mash Calf/Achilles on KB handle

Mash quads with barbell

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