WOD Wednesday November 21st 2018

November 21, 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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