3 Dec 2013

Warm Up
500m row
15 front squats with pvc
15 knees to elbows
15 hip extension
15 strict pull ups
Samson Stretch

WOD
(start thrusters from front rack of final clean)
18 minutes:
2 burpees
2 box jumps
2 hang cleans
2 thrusters
4 burpees
4 box jumps
4 hang cleans
4 thrusters…
(6,8,10,12, etc)

L1: 70% of clean 1RM and choose box height
L2: 65/45# and 24/20”
L3: 95/65# and 24/20”

Cool Down/Accessory Work
20 glute bridge (no weight-65 lbs)
4 sets of 5 Sotts Press (PVC-65lbs)