24 October 2016

Warm-up:  Run to W. Alabama and back, then 20-15-10 Jumping Lunges and Air Squats with 3 inchworms in between

Strength:  Work up to a Heavy Single, then 1 @90% and 6 @85%

WOD:  4 Rounds for Time:

8 Hang Squat Cleans (155/105)

10 Toes to Bar

12 Burpees

Run to the End of the Parking Lot and Back

Cool Down:  3 Rounds:  15 GHD Sit-ups and 20 Mountain Climbers