170816
Warm-up
Warm-up
coach led
Warm-up
wod prep: clean patterning with PVC
Metcon
Metcon (Time)
10 cleans (185/130)
20 burpees
30 sit-ups
40 air squats
30 sit-ups
20 burpees
10 cleans
20 burpees
30 sit-ups
40 air squats
30 sit-ups
20 burpees
10 cleans
Cashout
Metcon (Time)
30 box jumps (30/24)
20 hspu
20 hspu
Optional Additional Conditioning
Shoulder Press (3×10-12)
banded KBs for instability
Pendlay Row (3×8-10)
use KBs
Mobility and Recovery