General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Specific warm-up:

10 Hang power cleans (45/33)

8 Power cleans (65/43)

6 Power cleans (85/53)

4 Power Cleans (95/63)

 

Conditioning:

Hero WOD

“Wittman”

15 Kettlebell swings (53/35)

15 Power cleans (95/65)

15 Box Jumps (24/20″)

 

7 rounds for time

Compare to Friday, 11 November 2011

 

Mobility:

Overhead distraction

Couch stretch

Spine smash

 

Royal Huddleston Burpee Challenge:

Day 19

 

 

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