Happy Hour

Warm-up:

Row 500m or Run 400m

Do Mobility Then: 

  1. Hang Power Clean x7 w/bar
  2. Front Squat x7 w/bar
  3. Push Jerk x7 w/bar

Mobility:

Shoulders & Thoracic: Barbell Rack Stretch, T-Spine Rolling, Trap Smash
Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss

Announcements:

Saturday 12 Noon wod at Justified: Bring your friends! Have them text Freewod to 850-778-2523 to register.

Lift of the Day:

Barbell Complex: PC,FS,PJ

Work to heavy complex
10 Minutes

(This time, should help decide the wod weight. No measure for complex)

Skills & Technique: (Click below for links to more info)

Wod:

Happy Hour

9 6 3 reps of: 

Power Clean @85% 
Front Squat @85%  
Push Jerk @85%

Then:

AMRAP Knees to Elbows

Time Limit: 12 Minutes

Score total reps of knees to Elbows
(Weights are @85% of above complex)