WOD Mon 11-28-16

CROSSFIT

Warm up WOD
5 Rounds
15/10 cal ROW
15 KB swings lighter weight
20 Air Squats
Lift
B2H 5 Rep Back Squat Heavy for today
Then…
Work up to a heavy one rep pause squat clean Thruster
Squat clean hold in bottom of squat (2sec) then Thruster. Stay engaged and fire out of bottom. This will help you stay engaged and develop power out of the hole
WOD
21-18-15-12-9-6-3
Thruster (95/65)(75/55)
7 Burpee over bar in between rounds.

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