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WOD Thursday January 17th 2018

January 17, 2019

A.) mobility

:60 seconds couch stretch

:60 second pry Squat)

:60 seconds super front rack

 

B.) Warmup: 2 rounds of 

250m row 

10 Bb power cleans 

10 Bb front squats 

10 box jumps 

10 Russian Kb swings 

 

C.) Every 3 minutes for 21 minutes (7 sets)

Clean+hang Clean+clean+hang clean

(Reset from the floor after the first hang Clean, pick a weight you feel comfortable moving technically sound, and build off of that through 7 sets)

 

D.) For time: 

21-15-9 

Power cleans 135/93

Box jump overs 24/20

(Scale as needed) 

 

E.) Mobilize 

Have fun, work hard, work smart, get strong and #Trusttheprogram

Coach Joshua 

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