12/09/16

Pre-WOD (Skills/strength):
6×4
Clean Pulls
Rest 90sec between sets.
Build up to 80-90% of 1rm Clean.
Focus on driving through legs and extension up through shrug.

WOD:
5RDS
Every 3mins complete the following:
2x laps run
20x Air Squats (Adv: 20x Backsquats with empty BB).

Post-WOD (Challenge/Cool-down):
Accumulate 5mins of planking (high, low, side, etc).

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