General Fitness Monday 11-16-15

Prep Work

3X1 Min Row+5 Burpee high jump

1 Min Hurdle stretch Each side-Contract relax
2X 10 Banded resisted squats-Strap a band to the pull up rig about knee high. Step into the band and step back to where there is tension pulling your knees in and perform the 10 squats. Keep those knees out
2X10 Walking high kicks

WOD
A.
Front squat 10X1
Same weight for each set-Form and tempo is the #1 Priority.
15 Min Time cap

B.
3 rds at a comfortable pace
3 Power clean 185/115
10 Push ups
10 Strict pull ups
Then go directly into

6 rds for time
3 power clean 185/115
10 Push ups
10 Strict pull ups

C.
Cool Down Row-5 min

Cool down
Mobility
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