5.23.18 Wednesday

Mob: SB Hip Flexors/Infras x2m + Deep Squat Breathing x5 breaths (What’s your favorite thing about Crossfit Cardio….Strength….Gymnastics...burpees?)

Warmup:3 rounds:

MB Cleans x10

X Band Walks x20y

Ring Row x8

Skill: Clean Tech

1x5 PVC/BB Oly W/U

1x5 OHD PVC/BB

Strength: EMOM x10m Ascending Clean and Jerk (50%, 55%, 60%, 65%, 70%, 75%, 80%, 82.5%, 85%, 85% +)

WOD: 3RNFT

BB Glute Bridge x8-10

DB Walking Lunge x20y

DB 1 Arm Row x15e