082715

Dynamic Warmup

Shoulder Mob./hip mob.

5 min AMRAP:

5 pushup

1 crab walk with weight (10m) (20/14)

5 toes to bar

1 crab walk with weight (10m) (20/14)

Bench Press 4x3 building @ 85-90%

Partner WOD:

3 rounds FT: (18 min time cap)

30 hang cleans (bar cannot touch the ground) (155/105) (115/85) (95/65)

40 toes to bar

50 HR pushups

100 DU (300 singles)

Accessory:

Ring dips (work up to a heavy set, maybe unassisted!!!)

Bicep curls 2 strip sets against the wall