20 Oct 2014

Warm Up: 10 MINS
3 rounds Row 1 min rest 30 sec
t & b walking lunge
1 x 10 single leg Romanian deadlift w/kb
1 x 10 goblet squat
5 inch worm
Hip & shoulder Mob

3 x 2 Pull/muscle/dynamic cleans with bar

WOD:
10 MIN EMOM
2 Squat Cleans @ 80%
Do first set at 60%, 2nd @ 70% and the rest @ 80%

Warm up Deadlift

THEN 6 MIN EMOM:
2 reps Deadlift @ 70%

RUN:  6 x 400 m
1:30 rest between runs