WOD

11.10.17

WARM UP

General & Specific

WEIGHTLIFTING

Squat Clean – Work up to an heavy single in 15’

WOD

3 Rounds for time:

15 Box Jump Overs

12 Power Clean@ 155/105lbs

15M /10W Calories AB

12 Toes to Bar

 

WARM UP

General & Specific

WEIGHTLIFTING

Squat Clean – EMOM 12-15′- 1-2 reps climbing

WOD

3 Rounds for time:

15 Box Jump Overs

12 Power Clean@ 115/75lbs

10M /6W Calories AB

12 Knee to Chest

WARM UP

General & Specific

WEIGHTLIFTING

Squat Clean – EMOM 12-15′- 1-2 reps climbing

WOD

3-4 Rounds for time:

10 Box Jump step down

10 DB Hang Power Clean

10M /6W Calories Row OR 150mt Run

10 Knee Raises

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