December 21, 2016

7 minute AMRAP
40 double unders
10 power cleans Rx 95/65; M55+75/55

Rest 7 minutes

21-15-9-6-3
Overhead squats Rx 95/65; M55+ 75/55 (modify with front squats)
Bar facing burpees

Midline:
300m sandbag carry

Mobility:
:45 each way, each leg hamstring stretch
2:00 lumbar twist with ball