Warm-up: 3 min med ball toss with partner – 1 minute of min of freestyle mix-ups, 1 minute of squat and toss, 1 minute of burpee and toss
Mobility: Static spidermans with band distraction, Fire hydrants and bird-dogs – 10 on each side, wrist openers
Strength: 10 min EMO2M Hang Clean: 1 High-Hang Clean, 1 Hang Clean above knees, 1 Hang Clean below knees (off floor). Increase weight each round as possible
Conditioning: “The Chief”
3 minute AMRAP of the movements below. Rest one minute, then repeat 4 more times, starting with Power Cleans each round for a total of 5 rounds. Add total rounds + add total reps.
- 3 Power cleans (135/85lb – for RX)
- 6 Push-ups
- 9 Squats
To see your score from the last time we did this WOD, click here: http://www.crossfit-johnscreek.com/wod-for-friday-september-13-2013/
