WOD Wednesday November 28th 2018

November 28, 2018

WOD Wednesday November 28th 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+clean+Hang clean+clean
(Start somewhere around 60% and build throughout 5 sets)

 

D.) 14 minute emom 
Odd: 8 power cleans 135/93
Even: 10 burpees over the bar 
(Scale as needed)

 

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

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