Monday 5-21-18

/in /by

Warm up

Row 500m upon arrival

4min to complete

2 Rounds of

10 Pull-ups

15 Push ups

20 Air Squats

Group Barbell warm up

OHS specific/ Hang Squat Clean

Strength

OHS

8-5-5-3-3

Goal- work to a Heavy 3

Good movements a priority.

20min Time cap

WOD

For Time

10-9-8-7-6-5-4-3-2-1

Hang Squats Clean (115/75)

20-18-16-14-12-10-8-6-4-2

WBSU’s (20/14)

*wod should be medium weight, should not struggle to complete Cleans, almost unbroken. Wod should take 10-16min.