December 22, 2016

A. Warm Up

Fish Game on Rower. Post Score to part B. 
Then: 
3 Rounds
5 Push-ups 
10 Squats
15 Jumping Jacks 

Mobilize: 
Shoulders and Lats 
Hips
Foam Roll Quads 

Review HSPU and if you're close, try a few :-) 

B. Fish Game on Rower (Part of Warm Up)
Play the fish game on the rower. Post your total points! 

C. Squat Clean (7 x 3)
Every 2 minutes for 14, does not have to be touch and go but you can only rest 5-7 seconds between singles. 

D. Metcon (Time)

21-15-9
HSPU 
Power Cleans 

RX+ 
HSPU 

Rx
12-9-6 For HSPU  
Cleans @ 115/75 

Scale is Pushups or 6-4-2 wall walks