TUE12DEC2018

WOD

Strength
Clean: Build to Heavy Triple

Conditioning
4 Rounds for Time (20 min cap):
50ft OH lunge (45/25 plate)
8 Power Cleans (155/105 | 185/125)
100M Run
100ft Prisoner Lunge
2 Minute Rest

Extra

AMRAP in 2 Min:
10 UB DU
10 DL (60%)
20 UB DU
10 DL
add 10 DU e/round
Rest 2 min then Repeat

4 min. Tabata on rings
10 sec. arch hold + 10 sec. hollow hold

20 MU for time w/towel b/n feet
scale w/ banded MU transitions w/ towel b/n feet to ensure hollow pos.

After
4 sets:
15 ghd hip extension
25 hollow rocks

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