170621 – “Behind Bars”

June 20, 2017

 

Warm up:

Latteral Drills

 

Skill/Strength:

EMOMx10 3 Deadlifts 

@70%

 

WOD:

3X 4:00Min AMRAPs with 4 min Rest Between

4min AMRAP #1:

400M

15 Burpee Over Bar

Max Power Cleans (135/95)

*Rest 4 Min

4min AMRAP #2:

400M

10 Burpee Over Bar

Max Power Cleans (155/105)

*Rest 4 Min

4min AMRAP #3: 

400M

5 Burpee Over Bar

Max Power Cleans (185/135)

 

Scaled: KB Swings

 

Mobility:

Trap LAX

Calf Pole

 

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