20 May 2014

Warm Up:
Dynamics
Shoulder & Hip mobility

Strength:  6 x 4 Bench Press incr weight to heavy last set (75-80%)

WOD:
3 Rounds:
Row 800m
30 Dumbbell Cleans (20/30)

Rx2:  Less weight on DB Cleans OR doing med ball cleans

SILVERS:
Warm Up:  Johnny special

Strength:  6 x 4 Bench Press

WOD:
3 Rounds:
ROW 600m
20 Medball cleans