WOD Wednesday, December 24, 2014

STRETCH

Roll Piriformis

WARM-UP

10 Banded Squats
10 Cleans
Spiderman Stretch
5 Superman/ Hollow Rock
10 Wall Touch

STRENGTH

7x1 High Hang

   1 Hang

   1 Floor

(Squat Clean (55-65%) *Pause at bottom 3 sec*)

WOD

12min CAP

"Black & Blue"

5 RFT

10 Cleans (135/95)

10 Burpees