Saturday 12/10/16
A. WARM-UP
400m run
5 inchworm
10x hip flexor to hamstring stretch
400m run
B. PVC hang clean complex
C. PVC deadlift complex
D. WOD
(i) 5 MIN AMRAP
5 hang power clean
10 burpee box overs
(RX: 60/40kg , Sc: 25/15kg)
3 min rest
(ii) 4 rounds for TIME
10 deadlifts
10 lateral burpees OTB
10 pull ups
(RX: 100/60kg , 40/25kg)