Dec 28 2014

Warm-up
2 rounds:
250-300m Row
Dynamic hip + shoulder circles

Mobility
Banded posterior + anterior hip stretch
Banded front rack/triceps stretch

WOD A
Power clean + Hang squat clean (Every 90s x 10 sets )

Start at a light/moderate weight and build to a heavy set.

WOD B
Every 2 min x 8 sets (Alternating)
B1): Deadlift (4 sets of 10 (touch and go reps) (55-65% of 1RM))
B2): Ring Dips (4 x max effort sets )
(Record total # of dips completed across the 4 sets)
Scale to static dips & banded variations to achieve at least 10 reps on the first round.

WOD C
3 Rounds:
8-10 x GH Raise (@3,1,1,1)
45-60s x Weighted plank hold