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WOD Saturday November 17th 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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