WED27DEC2017

WOD

Strength
Clean w/ 2 sec pause 2″ off ground: 60/3, 70/2, 80/1x5sets

Conditioning
In teams of two, alternating complete rounds for 5 Rounds each, for Time:
18/12 Cal Bike
8 DB Squat Clean Thruster (50s/35s)

Extra

5 rounds for time:
10 UB DL (50% 1rm)
10 alt. pistols
2 wall walks

3 sets of:
5 Hollow rocks + 5 arch rocks + 10 hollow/arch kips on bar

8 sets of:
5 CTB Pullup + 5 regular pullup

After
Accumulate 4 min. static shoulder box stretch

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