TUE22NOV2016

WOD

Strength
Squat Clean Thruster: 12 minutes to build to heavy but perfect single

Conditioning
Every 5 minutes for 4 rounds (20 min. clock):

R+
25 Wallballs (20/14)
25 Toes-to-Bar
75 Double Unders

Rx
20 Wallballs (20/14)
20 Toes to Bar
40 Double Unders

Scaled
20 Wallballs (12/8)
20 Abmat Situps
50 Single Unders

*Record slowest round, Scale more as needed.

Extra

Strength
Clean from blocks from above knee: 60/2, 70/2, 75/2, 80/2, 85/1, 80/2, 90/1, 80/2
-Every 2 min.

Skill
A) 5 sets of 5
– 3 sec. tempo descent kipping HSPU

B) Accumulate 75 KB situps (touch KB behind head at bottom of SU and press above head at top

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