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WEDNESDAY – 12.9.2015

8
Dec

WEDNESDAY – 12.9.2015

MOBILITY
Seated Straddle
Thread the needle
2 Min

WARM UP
2 Rounds
10 Barbell Front Squats
10 Barbell Hang Power Cleans

STRENGTH
Front Squat
15 Min
Work up to a heavy 3 Rep Max
Then
3 @ 95%
3 @ 90%
of your 3 rep max

WOD
Complete as many reps as possible in 12 Minutes
4 Box Jumps 20/24″
4 Hang Power Cleans 135/95#
1 Rope Climb
6 Box Jumps
6 HPC
1 Rope Climb
8 Box Jumps
8 HPC
1 Rope Climb
Etc…..Add 2 reps to the Box Jumps and HPC Rope climb stays at 1.

L2
115/75#

L3
95/65#

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