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WOD Saturday December 8th 2018

December 8, 2018

WOD Saturday December 8th 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.) 4 sets of:
Clean+hang clean+ clean
(Start somewhere around 60% and build throughout 4 sets)

 

D.) In teams of 2:
For time:
50 power cleans 135/93
1000m row
800m run
100 double unders 
(One partner works at a time, split reps evenly, scale as needed)

 

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

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