4.21.17

toned

warm up

coach picks

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Strength and WOD in ONE

7 min to establish 3 RM OHS (can come from rig)

REST 3 mins

3 rounds for time: 

15 cals on AB

15 hang squat cleans 115/80

(18 min cap)

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Mobility: lacrosse ball on shoulders and traps

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Cool down: 200 m walk

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Extra Credit: 

21-15-9

med ball cleans 20/14

T2B

box jump overs 24/20