Movement Prep: 2 Rounds of Tabata

  • Contralateral Dead Bug
  • Hollow
  • Plank Hold
  • Ipsilateral Dead Bug
  • Arch Hold

Warm-up: 2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 200m Row

Skill: Touch-and-go Power Cleans

Conditioning:

"T.U.P."

15-12-9-6-3

  • Power Cleans (135/95)
  • Pull-ups
  • Front Squats (135/95)
  • Pull-ups

**Main Site WOD 12/8/15

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