1.13.17

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Warm up 

100 DU’s / 200 singles

duck walk

2 rounds

5 front squats with barbell

5 hang cleans with barbell

5 strict press with barbell

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Strength

6 sets

1 front squat with 5 sec pause

1 front squat

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WOD

4 rounds

10 squat cleans 155/105

50 ft front rack walk 155/105

10 HSPU’s

50 ft front rack walk 155/105

RX PLUS is 6″ deficit HSPU’s

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Cool down: 200 m walk

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Extra Credit: 

3 rounds

1000 m row

rest 2 mins