160111 The Pain is back!

A. Warmup
1 Lap around the block
2 Rounds
15 Hang Power Cleans 45/35
10 Push Press
5 Front Squats

B. SWOD
Frontsquat
20 @ 50%

C. WOD
Tabata
Shoulder to Overhead 45/35
Rest 2 Minutes

15-12-9
Big Dawg
Toes to bar
Hang Squat Cleans 135/85lbs
Shoulder 2 Overhead 135/85

RX
15-12-9
Toes to bar
Hang Squat Cleans 95/65lbs
Shoulder 2 Overhead 95/65

100 words CF

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