Bring those rope climb socks today!!!
Warm Up:
Run 800m
Group stretches...
Hip Flexor and gluten
2 Rounds
15 Leg Swings (each leg)
20 Step Ups (20"/each leg)
10 Straight leg Deadlift (53/35# kettlebell)
**Yoga/mobility tonight 6pm!
WOD:
For time:
1 round of:
30 Hang Power Cleans (115/75#)
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
20 Hand Power Cleans (115/75#)
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
20 Hand Power Cleans (115/75#)
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
10 Hang Power Cleans (115/75#)
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
10 Hang Power Cleans (115/75#)
5 ring dips
15-ft. rope climb, 1 ascent
15-ft. rope climb, 1 ascent
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