“YOSEMITE SAM” WOD 7/23/15

WARM UP:

200 M. Jog

Then:

3 Rounds

10 Front Squat (45/35/15)

10 High Shrugs

10 High Pulls

10 Muscle Cleans

Then:

Hip Mobility

SKILL:

EMOM 8

ODD: :30 Sec. Flutter Kicks (Arms at Hollow)

EVEN: :30 Sec. Hollow Hold

LIFT:

Clean Complex

(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)

3 @ 70%

3 x 3 @ 75%

WOD:

“Yosemite Sam” (Compare to 10/12/12)

For Time:

3 Power Cleans (205/135) (185/125) (155/105) (135/95)

15 Pistols (30 Air Squats)

250 M. Row

6 Power Cleans  (185/125) (165/115) (155/105) (135/95

30 Pistols (60 Air Squats)

500 M. Row

9 Power Cleans  (185/125) (165/115) (155/105) (135/95

45 Pistols (90 Air Squats)

750 M. Row

POST WOD:

Hip Mobility