10-16-12

mobility: warm-up: 5x 3 pull-up (strict/chin/kip) 5 front squat 40 sec handstands Strength: 5×2 Front Squat wod: 5x 10 Pull-ups 12 goblet squats 100m weighted carry

8-3-12

mobility: Warm-up: Clean Complex power clean, hang power clean + front squat, power clean + pushpress Strength: 3×3 Clean *When you see just the word Clean, or Snatch, it means the bar starts on the ground and you need to pass through the squat position before it’s a successful lift* WOD: “Compulsive Cleaner” 7x 6 […]