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WEDNESDAY 151209

Warm-up:
Run 400m
15 leg swings
15 squats
15 dislocates
15 good mornings
15 matrix turns
Inch worms down
Broad jumps back
10 push ups

Strength:
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

Partner WoD:
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

Extra work:
Three sets of…
Supine Ring Row x 10 reps @ 2 sec descend
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

Mobility:
Roll and mash

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