wod

February 12, 2017

Warmup
500m Row 
Squat Therapy
Pushup Complex
15 Chin Ups
20 Dips 
Foam Roll

Skill
8  Min EMOM 
Odd - 20 Double Unders + 20 Air Squats
Even - 40 Single Unders + 10 Hand release pushups 



WOD
5 Rounds for time:
20 Front rack lunge steps, 95/65
15 Hang power clean
10 Bar facing burpees
Rest 1 minute
Total time with rest included 

Challenge WOD 
20 mintutes of mobility. Stretch at the end of class does not count
 

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