FRIDAY 12-30-16

WARM UP 3 X 10 each
Row 125 m
shpt
Medball cleans
Ring row
Lunges
MOBILITY
couch stretch
SHOULDER
FRONT RACK
WRIST STRETCH

WOD “HAMMER”
5 ROUNDS FOR TIME
90 sec rest between rounds.
5 Power Cleans 135/95
10 Front Squats 135/95
5 Jerks 135/95
20 Pull ups

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