LEO and MICHAEL
Warm-up:
3 rounds of 200m Run, 10 Reps Each
Rack Delivery, Tall Muscle Clean, Tall Clean
Dynamic Stretch
Strength:
Squat Clean
(4)4
Focus on elbows high and outside.
WOD: HANGMAN
For time:
1 round of:
90 Double Unders
30 S2OH ½ BW
6 Rope Climbs / Pull off floor 2/1
2 rounds of:
45 Double Unders
15 S2OH ½ BW
3 Rope Climbs / Pull off floor 2/1
3 rounds of:
30 Double Unders
10 S2OH ½ BW
2 Rope Climbs / Pull off floor 2/1
Icing:
Sign-up for MURPH
Deadhang 2 min.