WOD

Wednesday, August 9th

08/09/2017

 

Warmup:

1000m Row

-then-

3x through:

  • :30s Handstand Hold
  • 10 Med Ball Cleans
  • 10 Bar Taps or Beat Swings

Skill:

EMOM for 10 minutes perform the following complex:

  • 3 Power Cleans + 3 Front Squats

WOD:

Alternating EMOM for 12 minutes perform:

  • 15/10 Calorie Row
  • 15/10 Wall Ball (20/14)
  • 15/10 Toes to Bar

Extra Work:

Build to a 3RM Back Squat with a 7:00 running clock