December 7, 2016

December 7, 2016

dynamic :

a) duck walk - length

b) angry gorilla - length

c) situps x 7


mobility :

a) lat band stretch


clean pull + power clean + hang power clean - 10 sets, every 1:15. build. 


wod

3 rounds of :
3 minute amrap of :
4 thrusters (75/55)
4 burpees
4 pullups

notes :
- 2 minutes rest after each set.
- sprint set. move fast.
- rx+ = 95/65 thruster, chest to bar pullups 

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