Thursday 3-6-14

 In WODs

Warm Up

5 min. Row

Hip, Achilles, and Shoulder Mobility

3 Rounds
1 min. cycling box jumps (choose height that allows cycling)
1 min. narrow grip overhead squats

Skills

TnG C&J

WOD

A. EMOM 15 min.
1-5: 3 Position Clean & Jerks
6-10: 3 Clean & Jerks
11-15: 3 TnG Clean & Jerks

B. 5 min. AMRAP
Cleans (155/100)
Any time you drop the bar 5 burpees over the bar

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Travel WOD

5 – 1 minute handstands
then
5 – 1 minute planks
then
10 – 30 second hollow rock holds
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