WARM UP:
400 M. Jog
10 High Knee’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Mobilize
LIFT:
Warm up Hang Clean
WOD:
For Time
1 Mile Team Run
40 Hang Cleans (135/95) (115/75) (95/65) (75/55)
28 Muscle Ups
800 M. Team Run
32 Hang Cleans (165/115) (135/95) (115/75) (95/65)
400 M. Run
24 Hang Cleans (185/125) (165/115) (135/95) (115/75)
20 Muscle Ups
*Sub. Muscle Ups for Burpee Pull Ups.
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