11/1/16 – "Agility"

Group Warm up 

Group Mobility 


Strength 

5×1 – 1 Squat clean + 1 Front squat + 1 Jerk – Rest 2:00, build to a heavy set for the day. 

WOD ( Workout of the Day ) 

"Agility"

1 round of: 

30 Hang power cleans (115/80lb)

15 Ring dips 

3 Rope climbs 

2 rounds of:

20 Hang power cleans 

10 Ring dips 

2 Rope climbs 

3 Rounds of :

10 Hang power cleans 

5 Ring dips 

1 Rope climb 

*Rest 2:00 after each set, 1 round – rest 2:00 and 2 rounds – rest 2:00. 

*Score is total working time. 

*All workouts can be scaled on an individual basis. 

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