WOD 1/11/2016
STRENGTH: 4 sets of this Clean Complex - DL; HC; then 2 power cleans Conditioning Four sets for max reps in 3 minutes: Run 100 Meters 10 Toes to Bar 10 Kettlebell Swings (70/55 lb ) Rest 3 minutes between sets. So 3 min of work as an AMRAP then 3 min of rest. Skill Work: Hand Stand Post WOD Mobility: Ball Roll Peck insertion on Delt, front delt and work on shoulder internal rotation Ready State: 4 sets of 8 burpees as fast as possible
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