WOD

Tuesday, December 4th

12/04/2018

WARMUP:

 

3 Rounds:

 

10 Groiners

 

:30s Wall Sit

 

1:00 Bike @ easy effort

 

 

 

EXTENDED WARMUP W/EMPTY BARBELL:

 

:30s Back Rack Elbow Punches

 

:30s Front Rack Elbow Punches

 

5 Front Squats

 

5 High Hang Squat Cleans

 

5 Above the Knee Hang Squat Cleans

 

 

 

STRENGTH:
AGAINST A 15:00 CLOCK
Build to a heavy Hang Squat Clean

WORKOUT:
EMOM x 12 MINUTES

Minute 1 - 24 Air Squats
Minute 2 - 16 Wall Balls (20/14)
Minute 3 - 8 Hang Squat Clean (95/65)|(75/55)

COOL DOWN:
5:00 Slow Pedal or Foam Roll Smash