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WOD Wednesday December 12th 2018

December 12, 2018

WOD Wednesday December 12th 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 1.1.1.1
(Start somewhere around 60% and build to a heavy set of 4 through 5 sets)

 

D.) In teams of 2:
For time:
6 rope climbs/plank climbs
30 power cleans 155/113
30 box jumps 24/20
6 rope climbs 
20 Power cleans 
20 box jumps
6 rope climbs
10 power clean
10 box jumps
(1 partner works at a time, split reps evenly, scale pc weight and rope climbs as needed)

 

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

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