Friday 12/12/2014

Warmup
2 min Double Unders
3x 2 Muscle Ups + 4 Ring Dips
3x10 Single Leg Step Jumps
3x10 KB Swings

Strength 
3x 5 Power Cleans + 5 Squat Cleans

WOD
3 Rounds *Each round is 8 min
2 min: Run 2 Laps
Then Max Squat Clean Thrusters (135/95)
Rest 2 min
2 min: Row 350m
Then Max Muscle Ups
Rest 2 min
 

REC
1 Lap Bear Crawl for time