TUE28NOV2017

WOD

Strength
Clean w/ 3sec Pause below Knee:
build to heavy single, no misses

Conditioning
4 Rounds for Total Time:
12 Burpee Box Overs
9 Hang Power Cleans (135/95)
12 Toes to Bar
90 Sec Rest

Extra

**Do cleans before deadlifts
AMRAP in 2 min:
10 UB DL @ 50%
6 Box Jump Overs
rest 2 min. and Repeat

After
100 pushup position shoulder taps
*don’t twist when instigating touch
*if easy, you may use a dip belt or weight on back

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s