Thursday December 11th

A) 1Min max effort Pull ups

B) 6 minute amrap:

6 Dumbbell Squat clean 45/30
6 Push ups off dumbbell

3 minute rest

6 minute amrap:
6 Burpee pull ups
6 KB Swings 24/16

Performance

 

For time:
50 Calories of Rowing
40 Chest-to-Bar Pull-Ups
30 Power Cleans (135/95 lbs)
20 Shoulder to Overhead (135/95 lbs)
100 Double-Unders
20 Shoulder to Overhead
30 Power Cleans
40 Chest-to-Bar Pull-Ups
50 Calories of Rowing

 

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Mobility WOD