General Fitness Tuesday 6/14/16

Prep Work
3 min run/row/airdyne
2X 10 each
Goblet squats
PVC Split jerk
2X:30 PVC External Rotation

WOD
CHANGE UP!!!! CHANGING UP THE SCHEDULE THIS WEEK FOR THOSE WHO ARE NOT ABLE TO MAKE IT ON OLY DAYS AND RUNNING DAYS.

A.
Halting clean grip Dead lift+High hang clean+Below the knee Hang clean and split jerk
15 min to build to a tough complex

B.
Single leg box squat-3X14
*Use a counter weight to help to find balance (kb out in front of your torso)
Start with a tall box and then work down

C.
Airdyne 10 Calories for time+10 Burpees
Rest 1-3 min
repeat 3X

Cool Down
Mobility
Post results

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