-Warm Up-
Foot drills
Then
2 rounds
200 meter run
10 Samson walking lunges
5 medball cleans
10 cat/cow
5 single arm dumbell rows
-WOD-
20 minute cap
1 mile run
21 hang power cleans 115/80
800m run
15 hang power cleans 135/95
400m run
9 hang power cleans 165/115
-After Party-
Post WOD Finisher (not for time)
40-30-20-10
DB bent over rows (60+/35+)
80-60-40-20
Russian twists with a 5# plate
