160415 ~ Amanda!

Good weather is coming....which means we will be running soon!!  Always be prepared.....have a sweater on hand..you never know when we will have a surprise run as a part of our warmup, wod, or Cash Out! Spring has sprung....let's get moving!

Strength:

10 min to find Max of the following complex:

2 Clean High Pull + 2 Jerks

Then…

Every 90s x 3 min

1 Complex @ 90% Above

Conditioning:

“Amanda”

9-7-5 for time of:

Ring Muscle ups (MU Progressions)

Squat Snatches, (135/95)

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russian Swings

 

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