Tuesday.October 4.2016

Warm Up

10 Squat (squat therapy style)

30 Singles

15 Banded Good Morning

30 Singles

20 Mountain Climbers

30 Singles

30 Band Pull Apart

20 Mtn Climbers

30 Singles

15 Banded Good Morning

30 Singles

10 Squat (squat therapy style)

WOD

For time

10 Power Cleans, 185 lbs/135

20 Ring Push-ups

40 Double Unders

8 Power Cleans, 185 lbs

16 Ring Push-ups

32 Double Unders

6 Power Cleans, 185 lbs

12 Ring Push-ups

24 Double Unders

4 Power Cleans, 185 lbs

8 Ring Push-ups

16 Double Unders

2 Power Cleans, 185 lbs

4 Ring Push-ups

8 Double Unders

Goal- SUB 10 MINS

Workout Notes:scale to ring push ups from the knees or just regular push ups (scale push ups as needed from there) try and push the pace a little bit on the barbell, be smart about breaking up the push ups 

POST WOD

Roll/Smash calves 2 mins each side 

Lacrosse Ball Smash Pec and shoulder 1 min each side