9.18.19 Wednesday

Folder in Bin Please =) + Corrective Sheet

Mob:

SB: Feet/ Calves x2m

Ankle Dorsiflexion x10e

Would you rather spend the night in a luxury hotel room or a campground surrounded by beautiful scenery?

2 Rounds:

MB Clean x10

Box Jump x5

Elevated Heel Touch x5e

Row 250m

Skill: Clean Complex

PVC 1x5 Oly W/U

BB 1x5 Oly W/U

W/U: 2 x 3HPC + 3HSC + 3FS

(40-60%)

E3MOM x 3 Sets

3 HPC + 3HSC + 3FS

(60-65%)

WOD: “Jumpstart”

16m AMRAP

20 Cal Row

20 Pistols Squats*

20 Box Jump Overs (24/20)

20 DB P. Cleans (fl) (50s/35s)

*if no pistols = Rev Lunges with one DB

Cool Down:

2:00 Light on rower

2:00 90/90 Breathing