Tuesday, December 5, 2017

Posted by on Dec 5, 2017 in WOD | 0 comments

PreWOD – 250m Row

Then 3 Rounds

  • 12 OHS 45/35
  • 6 Burpees
  • 30sec HS Holds

Strength Complex

EMOM 5 – Squat Cleans x3. Build Up.

Followed by

EMOM 5 – Split Jerks x2. Build Up.

Followed by

4 Mins to find Heavy 1R Clean And Jerk

This sequence is to be one immediately after another. Clock continues to run.

Focus on moving feet. Fast elbows. And aggressive timing.

WOD

21-15-9

  • Wall Balls 20/14
  • Pull Ups

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