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WOD Thursday January 17th 2018

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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