Move It...

More sore than we have  been in a while...
That's a good thing!!!

Mobilize
Warm-Up
500m Light Row (2-2:30)
2 Rnds ~
10 Hollow Rocks
10 Supermans
5 Pull Ups + 10 Push Ups + 15 Air Squats
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1 Rnd (not 3) of SMASHWERX warm-up (HERE)
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BBWU
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HANG SQUAT CLEAN
2-4 sets of:
1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean
Then...
OTM x 10:
Build to a HEAVY hang squat clean
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UNDER THE LIGHTS
Ascending Ladder in 8min:
3 Hang Squat Clean (95#/65#)
3 Toes To Bar
6 Hang Squat Clean (95#/65#)
6 Toes To Bar
9 Hang Squat Clean (95#/65#)
9 Toes To Bar
...continue to ADD 3 Reps to each, each round (12, 15, 18, 21...)
Completed Rounds = 
12's = 60 Reps
15's = 90 Reps
18's = 126 Reps
21's = 168 Reps


A.Johns ~ 105# HSC / 12's + 13 HSC (73 REPS)
Z.Wendt ~ 195# (stayed lighter today) / 15's + 5 HSC (95 REPS)
tb ~ 195# (back was sore...did not push it) / 15's + 16 HSC (106 REPS)

Brothers, I want to remind you of the gospel (Good News) I preached to you, which you received adn in which you stand firm. ~ 1 Cor. 15:1