WARMUP
ON A 5:00 RUNNING CLOCK 100 SINGLES 10 GLUTE BRIDGES 10 RING ROW 10 HOLLOW ROCK *REPEAT FITNESS 1)5X5 PUSH PRESS 2)5X3 POWER CLEAN 3A)3X10 BO ROW 3B)3XMAX HS HOLD PERFORMANCE 1)5X2 POWER CLEAN @ 70 2)4X6 RDL @ 60 OF DL 3A)2X10 BO ROW 3B)2X10 HSPU WOD IN 10 MINUTES, CLIMB LADDER AS HIGH AS POSSIBLE 1 POWER CLEAN @ 155/115 100' SHUTTLE SPRINT 2 POWER CLEAN 100' SHUTTLE SPRINT 3 POWER CLEAN 100' SHUTTLE SPRINT ETC. *touch floor on each end of shuttle sprint
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