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WOD Saturday November 17th 2018

November 17, 2018


WOD Saturday November 17th 2018

 

A.) mobility
:60 seconds couch stretch
:60 second pry Squat)
:60 seconds super front rack

 

B.) Warmup:
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.) 4 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.) In teams of 2 complete 4 rounds for
Time of :
20 power cleans 135/93
500m row 
400m run 
(1 athlete works at a time, divide work evenly)

 

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

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