Friday 8/17

Mobility:

5 Minutes on Roller

+

90/90 Flow x 2 Minutes

+

Shoulder CAR's

Warm Up: 3 Rounds

1 Minute Jump Rope

3 DB Hang Clean/arm

3 DB Push Press/arm

10 Squat Jumps

WOD: 4 Sets

3 Minute AMRAP

10 Box Jump, 24/20

10 DB Hang Clean and Jerks, 50/35

10 Toes to Bar

rest 2 minutes between AMRAPs

Accessory: 12 Minutes of

Renegade Row x 5/side, slow and controlled

rest as needed

Clamshell Plank x :30/side

rest as needed

Cool Down: 90/90 Stretch