Warm Up // Focus Work:
Row: 3 Rounds of 400 meters
w/ 60 seconds between rounds
Pull-Ups: 25 Strict // weighted if possible // bands if needed
Over Head Squats: 25 // Heavy Dumbbells
WOD:
Resting 60 seconds between sets:
Clean: 5-5-5-5-5-5-5-5-5-5
Rx M: 95lbs. Rx W: 65lbs.
Mobility // Stretching:
Focus on:
ham string // back of leg & deltoids, upper pectoral // shoulders
Examples:
Shoulders → http://www.youtube.com/watch?v=RmGgYuMWf1A&feature=player_embedded#!
Ham Strings→http://www.youtube.com/watch?v=14Y-MU4o0ws&feature=player_embedded#!
