Warm-Up
Pass throughs
7 mins.
1 min. singles
1 min. squats
1 min. sit ups
1 min. singles
1 min. squats
1 min. singles
Strength
Hang clean
10 mins. to build to heavy as possible
3x3 @ 75%
WOD
Mile run for time
Post
Banded shoulders and shoulder PVC stretches