Wednesday 06/12/17
A. WARM-UP x3
-x10 PVC shoulders
-x5+x5 PVC whole body circles
-x5+x5 lunge + shoulder opener
-10 crab bridge+ OH reach
-x6 sprinter burpees
B. EMOM FOR 14MINS
min1: x5 power cleans
min2: x5 front squats
C. WOD
(i) AMRAP 4MINS
5 thrusters
10 burpees
rest 5mins
(ii) AMRAP 4MINS
10 KB swings
8/5 cal bike