W.O.D

FRIDAY, NOVEMBER 30

BB skill work - 4 Rounds of following Clean complex:
1 Hang Clean Pull
1 Hang Power Clean/Front Squat
1 Hang Squat Clean

1 Round every other minute.
Use this as a precursor to the WOD. This is not about going heavy

WOD - 5 RFT of:
15 (10) Hang Squat Cleans 135#/95# (65/35#)
30 (20) Push Ups
* courtesy of: CrossFit.com

Post WOD - Achilles Health. Ankle Dorsi-flexion. 2x12 R/L. Hold a DB to increase load if desired. 5 second lowering tempo per rep