11/15/16 – "Special Agent"

Group Warm up 

Group Mobility 


Strength 

Every 90 seconds for 4:30 minutes perform 5 touch and go power cleans – *Goal is to increase weight every 90 seconds. 

Every 90 Seconds for 4:30 minutes perform 3 touch and go power cleans.

Every 90 Seconds for 4:30 minutes perform 1 power clean. 

WOD ( Workout of the Day) 

"Special Agent" 

6 Rounds for time:

200m run 

15 Toe to bar 

10 Handstand push up 

Level 2: 6 rounds for time:

200m run 

10 Toe to bar/ Knee to elbow 

5 Handstand push ups / progressions. 

*All workouts can be scaled on an individual basis. 

 

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