23 Dec 2014

Warm Up:
10 laps
Shoulder Stability & Mobility

3 x 2 Bar clean pull/muscle clean/dynamic clean
Second set start to add weight

WOD:

The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP

SILVERS:
Strength Deadlift 7 x 3

WOD:  THE CHIEF (MOD)

3 rounds, 3 min on 1 min rest
3 MEDBALL cleans (or bar, coach's discretion)
6 PUSH UPS
9 AIR SQUATS