Bad Boy Boogie – WOD 122115

Warm Up

2 mins row

2 mins Airdyne

2 mins pistol practice and progressions


Mobility

Foam Roll Quads 2 mins e/s


Strength

Pause Hang Power Clean (3 seconds and top of knee) – Build to tough single 


Conditioning

3 rounds, 1 minute stations for reps. 20 seconds transition.

Row Cals

Pistols

Airdyne Cals

Hang Power Cleans (155/105)
Barbell Track

See board

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