12/6/16 – "Catwoman"

Group Warm up 

Group Mobility 


6 Sets to build to a heavy complex! Rest 2:00 between sets. 

2 Power Cleans + 1 hang squat clean ( Below the knee ) 

WOD ( Workout of the Day ) 


3 Rounds for time:

30 Wall ball shots (20/14lb)

20 Chest to bar pull ups 

10 Squat cleans (135/95lb) 

*All workouts can be scaled on an individual basis. 

*Your focus on the workout should be trying to complete as many wall balls as possible without dropping.