18.Aug.2017

A1. 2x1/side; TGU into windmill (Heavy)
A2. 2x30' kb front rack walking lunges (Heavy)
*rest 60sec
B. 3 prep sets @inc efforts (80,90,100%):
20sec row
2 medball squat cleans
4 lateral np burpees o/bar
*rest/walk 60sec
400m row (buy-in)
12-9-6
med ball squat cleans (Heavy)
burpees
*5min time cap
D. 3 cooldown sets: 
walk 1 lap
2min row or bike

A1. 2x1/side; TGU into windmill (Heavy)
A2. 2x30' kb front rack walking lunges (Heavy)
*rest 60sec
B. 3 prep sets @inc efforts (80,90,100%):
20sec row
2 PC (inc loads each set to 5# over WOD load)
4 lateral np burpees o/bar
*rest/walk 60sec
C. RED LINE 2.0
500m row (buy-in);
9-6-3
power cleans (95-155/53-113)
lateral burpees over bar
*5min time cap
D. 3 cooldown sets: 
walk 1 lap
2min row or bike