General Fitness Wednesday 7/13/16

Prep Work
3 min run/row/airdyne
2X 10 each
Goblet squats
Pass throughs

WOD
A.
Clean+Hang Clean+3 Front squat
Every 2 min for 12 min (6 sets)
Build up to a heavy complex

B.
Strict press
10 min to build to a heavy 3RM

C.
3X10 Alternating one legged squats (Using the pull ups rig for balance)

D.
10 Inch worm push ups W/:05 hold at the top position

Cool Down
Mobility
Post results

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