WOD

Thursday, November 29th

11/29/2018

WARMUP:

 

AMRAP x 10 minutes:

 

200m Row

 

10 DB Bent Over Row (moderate weight)

 

5 Inchworms w/ 2 Pushups

 

10 Straight Leg Situps

 

5/5 Single Arm DB Strict Press 

 

-then-

 

BB Warmup as a group: 

 

7 Deadlifts

 

5 Dip, Drive, High Pull (BB close/elbows high)

 

5 High Hang Power Clean

 

5 Above the Knee Hang Power Cleans

 

5 Power Cleans

 

 

WORKOUT:

 

4 SETS: 

 

AMRAP x 4 MINUTES

 

3 Power Clean (205/145)|(135/95)

 

6 Toes to Bar

 

9 Pushups 

 

*Rest 1:00 between sets* 

 

 

COOL DOWN:

 

5:00 of Flow Stretching