Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 kettle bell swings (53/35)
10 abmat sit ups
10 back extensions
10 squats
Strength:
Power cleans 5x5
WOD:
Run 1 mile AFAHP
Then, 3 rounds of:
5 hang power cleans (135/95)
10 horizontal pull ups
20 ball slams (25/15)
5 box jumps (30 inch)
100 meter sled drag (95/65)
Post mile time and total time to white board.
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