General Fitness Wednesday 9-30-15

Prep Work
3 min air dyne
every min jump off and perform 5 quick burpees
2X10 PVC Pass throughs
2X5 Explosive push ups
WOD

A.
Every 2 min for 10 min (build up in weight over the 5 sets)
Power clean+Split jerk

B.
7 rds For time
10 Sumo deadlift high pull (KB)
10 Ring dips

C.
2 rds not for time
1:00 Squat hold
1:00 Couch stretch each side
50′ Walking high kicks
1:00 Table top stretch
1:00 Plank hold-From hands, push the ground as far away from you as you can, you can add weight

Cool Down
Mobility
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