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WOD Saturday December 8th 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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