11/18/14 Tuesday

Performance

A. 
Three sets, not for time – slow and perfect:

Air Squats with Mini-Band Around Knees x 10-15 reps

Bird Dogs x 10 reps per side

Banded Clam Shells x 10 reps per side @ 1011

+

On Continuous clock:

Four rounds for time:

5 Power Cleans, 165/105

200m Row

+

On the 20min mark, perform:

For time:

15-10-5 Dips

30-20-10 Box Jumps, 24/20″

 

Competition

Wod will be posted at gym