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WEDNESDAY 151104

Warm-up:
Row 500m

15 dislocates

15 matrix turns

15 banded good mornings

15 squats

Inch worms

Broad jumps back

15 leg swings
 

Strength:

Five sets of…
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

WoD:
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes

Mobility:

 Roll posterior

Mash quads and IT

Lax shoulders
 

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