Mon. Dec. 1-2014 WOD

STRETCH

Banded Hip Opener

WARM-UP

Burgener/ Skill

-then-

20 DUs

5 Jerks

5 Cleans

5 Pull-Ups

STRENGTH

3 Cleans + 1 Jerk

1 Pocket

1 Launch

1 Floor + Jerk

(15min– find heavy)

WOD

12min AMRAP

150 Wall Balls

90 DUs

30 MUs

POST STRENGTH
Snatch

7×3 1 Power + 1 Squat + 1 OHS