Friday 7.17.15

Buy In: Run the Southern Star loop. Peform 3 mobilizations from the Clean MWOD Poster.

In 7 minutes:  1 Power Clean, 1 Chest to Bar Pullup, 2 cleans/2 pullups and so on. Climb the ladder until you run out of time.  Weight (60%bodyweight women, bodyweight men)

Rest 3 minutes

In 7 minutes complete as many rounds as possible of: Row 100 meters, 5 Burpees

Rest 3 minutes

In 7 minutes complete as many rounds as possible of: 10 Wall Balls (on the getBUILT mural outside), then run to the far sideline on the ball court.

Start at any station. Rowers are the bottleneck so make sure not everyone saves the rower couplet for the end.

Mike Alley