San Bruno CrossFit Training Center
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WOD | 1232015



Warm up
21-15-9
200M Run
BB OHS
Activation & Mobility
30 Sling Shots each way
30 Squats w Sling Shot on
15 Banded Good Mornings w sling shots on
5 Mins squat w prying
Mobility & Position prep
20 BB Front Squats w 3 sec bottom
20 BB Hang Squat Cleans w 2 sec bottom
Weightlifting + Metabolic
Clean-Row
27-21-15-9
Hang Squat Clean @95/65
Calorie Row

If you can't do 10-15 Smooth, quality unbroken HSC with the weight you choose its too heavy. Scale to Front squat or Med Ball Cleans if needed.
Buy Out
20xs length of Gym one hand KB farmer carry. Switch hands after every trip. HEAVY

PMOB

3 min each: Adductor smash
3 min each: Ab smash (lower)
2 min each: Pec smash with internal rotation


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