13 May 2015

Warm Up:
Roll out

Row 600-800 m at warm up pace

Side lying clam
Deadbug (slow and deliberate, hold extended position for count of 5)
Cross Behind lunge
Bulgarians (off benches, no load, generate mvmt from back leg)
Glute bridges

 Strength:  Front Squats
4 x 4 @ +5lbs from last week

WOD:  10 MIN AMRAP
30 Double Unders
10 Hang Power Cleans (125/95)
+1 burpee

Rx2:  (95/65)

MOD:
x 5 Singles
10 Medball cleans