7/25/16 – "The kitchen sink"

Group Warm up 

Group Mobility 

Strength 

5×2 Hi hang clean + 1 jerk – rest 2:00 between sets. 

3×3 Clean first pull (2 second hold above knee) – rest 1:30 between sets. 

* All barbell work is done to a challenging set but not a max effort. 

WOD ( Workout of the day )

" The kitchen sink"

30 Wall ball shots (20/14lb) RX+ (30/20lb)

Then 

3 rounds of:

7 burpees 

14 push press (95/65lb) RX+ (135/95lb)

21 Kb swings – American (53/35lb) RX+ (70/53)

Then 

30 Wall ball shots 

*All workouts can be scaled on an individual basis. 

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