Pre:
10 min. Trigger Point roll
On the min. for 5 min. 30 sec Plank and 10 Wallballs @20lbs/10 ft. target
Warm-Up sets of the following exercises...
WOD:
5 Rounds For Time:
12 Deadlifts @62.3kg
9 Hang Power Cleans @62.3kg
6 Push Jerks @62.3kg
Post:
3 Rounds for quality:
10 Hollow Rocks
10 Sit-Ups
10 Front Squats @62.3kg
10 min. Mobility (Split/shoulders/wrists)
Matt: 10:04
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