11-17-16

Warm Up: – AMRAC 4

20 walking lunges

10 burpees

5 strict pullups

Then; 5 min barbell warm-up

Mobility – 8 min banded stretching / smashing

Strength: – E:90 sec for 12 min

1 Squat clean + 2 sec hold in receiving position

WOD: – Every 2 minutes for as long as possible complete:

From 0:00-2:00

   15-ft. rope climbs, 2 ascents

   185-lb. front squats, 2 reps

From 2:00-4:00

   15-ft. rope climbs, 2 ascents

   185-lb. front squats, 4 reps

From 4:00-6:00

   15-ft. rope climbs, 2 ascents

   185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

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