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WOD Wednesday December 12th 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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