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WOD Wednesday November 28th 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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