WOD Wednesday November 7th 2018

November 7, 2018

WOD Wednesday November 7th 2018


A.) mobility
:60 seconds couch stretch
:60 seconds pigeon stretch
:60 seconds super front rack


B.) Warmup: 
500m row
3 rounds with the empty barbell of:
3 Clean deadlifts
3 Clean pulls
3 Clean High pulls
3 Muscle Clean
3 power Clean
3 squat Clean


C.) 5 sets of 
Clean+hang Clean+clean+hang clean
(Reset from the floor after the first hang Clean, pick a weight you feel comfortable moving technically sound, and build off of that for 4 sets)


D.) E2M for 20 minutes (10 sets)
6 power cleans 135/93
10 no push-up burpees over the bar
20 double unders
(Scale weight and reps as necessary)


E.) Mobilize 
Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua

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