Saturday January 14th, 2017

Warm Up
General Dynamic Flex

Activation
4 Rounds NOT for time
1/2 Kneeling Shoulder Press w/ reach x8/8
I,Y,T's x8/8/8
Wall Tap x8
SA Cross Body Ring Row x8/8

WOD
For Time:
Buy in: 400m Run
12-9-6
Clean and Jerk 175/110
3-3-3
Rope Climb

*The weight on the clean and jerk should be heavy enough where you are forced to do singles. They should not be fast, nor should they be performed touch n go style. 


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