MWOD:
row 200m
roll upper back + quads x 20 passes each
bottom squat x 2mins
band tri/lat stretch x 1 min/side
Lift:
Cleans 5x3 Progressing to a heavy triple
WOD:
10 minutes
3 push ups, 3 bw squats, 3 chins, 3 sit ups
6 push ups, 6 bw squats, 6 chins, 6 sit ups
9 push ups, 9 bw squats, 9 chins, 9 sit ups
12..........
15..........
See how far you can get within the time limit
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