Wednesday January 21st, 2015 WOD

Warm up:  2x250m row + 2x CrossFit warm up and PVC work

Strength:  Clean complex

                 Front squat 7x1 at 85-90%

Conditioning:  1,000m row followed by 4 rounds of:

                      -5 C2B pull ups

                      -5 Hang power cleans 155/95# (sub 115/65)

                      -5 T2B

                      -5 STO 155/95# (sub 115/65)

Post:  Yoga series