Tuesday – 112613

(Coaches debriefs before class are essential to making sure everyone understands the lesson plan! Don’t be late!)

Mobility : Front rack position, hip flexors, ankles
Skills Practice : Squat Clean
Warm up all movements in WOD and focus on a nice crisp catch for squat clean into front squats

WOD : “Willy”
Three rounds for time of:
Run 800 meters
225/155 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 24/16 kg

BC WOD : 3 rounds for time of
Run 800 meters
Goblet squats(24/16 kg), 25 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 24/16 kg