Tue 3-13-18

General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
Hang Clean (10 rounds, 90 sec each)
Rd 1-3, 3 reps @ 60%
Rd 4-6, 2 reps @ 75%
Rd 7,8,9,10 – 1 Rep AHAP
Metcon
Four rounds for MAX reps:
3:00 AMRAP
Row 500m
Max Double Unders in remaining time
Rest 1:00

score = double unders only (or single unders)