WARM UP:
500 M. Row
Then:
2 Rounds
5 Pass Throughs (Over)
5 Pass Throughs (Under)
10 OHS
10 Good Mornings
10 Scorpions
SKILL:
7 Min. of Muscle Up Work
-Ring Swings
-Ice Cream Makers
-Transitions
LIFT:
Power Clean + Power Squat Clean
2 + 1 @ 60%
2 + 1 @ 70%
2 + 1 @ 80%
2 + 1 @ 85%
1 + 1 @ 90%
2 + 1 @ 85%
*For those of you having touble with your second pull do all reps from the hang or blocks.
WOD:
“NEW ENGLAND”
3 Rounds
15 Wall Ball (20/16) (16/14) (14/10) (10/6)
12 Power Cleans (155/105) (135/95) (115/75) (95/65)
6 Burpee Muscle Ups
*Sub. MU for 12 Burpee Pull Ups Accordingly.
POST WOD:
Hip Mobility
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