29
Dec
Thursday, 29 December, 2016
General Warm up:
Dynamic mobility, then
2 Rounds
20 Mountain Climbers
2 Kip swings + 1 kip
20 Mountain climbers (feet outside hands)
10 KB Swings to eye level
Skill and Instruction:
Power Clean Progression
WOD:
7 Rounds
7 Power Cleans (155/105)
7 Pull ups
7 Kettlebell Swings (70/53)
Accessory Work:
3 Rounds (1 min rest between rounds)
10 sec Hollow Hold
20 V-ups
20 Ab mat Sit ups
30 sec Plank hold
Cool Down:
Upper back roll x 90 sec