couple

Posted: 01/17/2017 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

5 min row/ski/bike

10 pass throughs

10 scap pull-ups

10 kip swings

15 ring rows

Strength

9×1 squat cleans Every 1:15

50/60/65/70/75/80/85/90/90%+10

WOD

2 rounds for time of:

25 Chest to bar pull=ups

50 wall balls

Recovery 

2 min lat stretch each side

lat-stretch

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