Saturday, 16 September, 2017

WARM UP – MOBILITY

Hip openers
Front rack stretches

10 mins to warmup Cleans, build to a heavy-ish single above WOD weight

WOD A

Crawling
For time:
1500m Run
21 Squat Cleans 155/105lb
1000m Run
15 Squat Cleans
500m Run
9 Squat Cleans

ACCESSORY

3 Rounds:
15-20 GHD Hip Extensions
100′ Front Rack Double KB Carry – heavy as possible