Tuesday, December 6th

Warmup: 3 Rounds of

2 Forward Rolls

4 Wall Walks

6 Plank to Prayers

8 Leg Swings

10 Box Jumps

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Buy-in: 1 min max rep pullups ~ any style

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Strength/Skill: 15 minutes to establish a working Clean & Jerk weight 

*All should be done as singles

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WOD: 21-15-9

Calories on Rower

Power Cleans 135/95#

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Endurance: Meet at YMCA Pool @ 6 am

warmup: 400 meters

4x50

5x100

6x200