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WOD Wednesday November 21st 2018

WOD Wednesday November 21st 2018

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

B.) Warmup: 500m row Then: 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 1.1.1 pick a weight you feel comfortable moving technically sound, around 70% and build off of that for 5 sets)

D.) 5 rounds for time: 8 power cleans/muscle cleans 135/93 115/73 10 box jumps/step ups 24/20 12 goblet squats 55/35

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


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