Saturday

Warm Up:

Run 400m/Row 500m

Samson Stretch

PVC Pass throughs

PVC Figure 8s

PVC OHS

Ab mat situps

Supermans

Pushup complex

Squat Therapy

Step Ups

Leg Swings

Arm Circles

 

Skill Work:

Power Clean

 

Partner WOD in teams of 2:

5 minutes at each station:

 

A. Power Cleans 135/95#

B. Wall Balls 24/20″

C. 100m sprints 

D. Pull-ups

E. KB Swings 53/35#

F. Burpees

 

1 partner works while the other rests.  Score total reps for all stations.  

 

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