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WEDNESDAY 150617

Warm-up:
Row 500m

Samson lunges down

Broad jumps back

10 push ups

10 pull-ups

10 good mornings

10 high pocket barbell cleans
10 barbell front squats

Barbell:

Every two minutes, for 12 minutes…

Power Clean + Squat Clean
WoD:

Five rounds for time…

Row 300 Meters

12 Front Squats (95/65 lbs)

12 Pull-Ups
Mobility:

Roll posterior (gluten, hamstrings, etc)

Mash quads with barbell

Roll lats on a foam roller

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