August 22, 2013

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Warmup –
3x or 5:00
1:00 jump rope => alligator crawl => 5 super-slow squats => 5 push-ups => 5 box jumps => 2 forward rolls => 3 broad jumps => 25-meter side shuffle => 25-meter high-knee skip

Skill Focus: Power cleans with Dumbbells or Med ball

WOD:
250-meter row
12-9-6
Power Cleans
12-9-6
Push Press
250-meter row

IMG_0051 IMG_0053 IMG_0078 IMG_0085

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