Warm-up1:
10cal bike, hands to feet stretch, 10 air squat, 5 jump squat, front lunges down, scap hold, inch worm back.
Warm-up 2:
Junk Yard dog
PARTNER WOD
buy-in 8x250m
then 10rds alt partner sprints: 5 cal bike, 5 C&J, 5 burpee Bar Jump Over
[rx185/135, sc155/115, mrx 135/95, msc 95/65]
Monday 10.2.17
Warmup
10cal bike, bear crawl down and back, jog 200m duck walk down and back, 10 air squats, 5 jump squats, alt lunges down, side lunges back - group mobility - pre-skill: 5 jefferson curls with bar
Strength / Skill
4x3 Clean Pull 110% max then 8min emom 1 HgCl+1SqCl
Metcon
16min amrap 7 Front Squat, 7 Burpees, 200M run rx155/115, mrx/sc115/85, 95/65 75/45
Cash Out
Coaches Choice