General Fitness Friday 12/11/15

Prep Work

3 min of Airdyne :20 Slow :20 Med :20 Fast
3 rds
5 power clean+strict press 45/35
10 Air squats

Then find weight for the workout

WOD
A.
10 Min AMRAP
300M Row
10 Clean and jerk @ 155/105
10 Burpees over your bar

B.
3X30 Airdyne Sprint+10 Air squats as fast as possible

C.
Optional Skill work
10 Min EMOM
3 Ring swings+1 Muscle up+3 Ring swings+1 Muscle up
*If you do not have a muscle up try and drive your hips up to the rings

Cool Down
Mobility
Post results

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