MONDAY 8/2

it's rare that ever do a WOD off the main site, but this one fit into our programming and it's a good one sooooo, you get the picture. 

Warm-up:

2 rounds: 10 each

pass thru's, ring rows, push-ups, thrusters w/ pvc, leg swings, iron cross, scorpions

SKILL:
5-10 minutes

work on squat cleans and thrusters --- if you're not in the box -- DON'T GO HEAVY, it's just skill work.

WOD: 

5 rounds for time

5 squat clean thrusters @ 135#/95#/65#/45

10 chest to bar pull-ups -- scale to pull-ups/jumping pull-ups, band assisted pull-ups

CoolDown:

2 rounds

30 seconds plank hold

10 kb wood chops w/ lunge (each leg)

10 russian twist w/ med ball

for the wood chops -- start with kb at 1 shoulder and while lunging chop to opposite hip-- like swinging an axe. 

post times and loads used to comments.