WOD

16.11.18

WARM UP

General & Specific

STRENGTH 

Front  Squat from rack – 12’  to find 5 rep max

WOD

5 rounds of:

6 Strict Handstand Push Ups or 10 Kipping or 3 Wall Climb

12 Hang Squat Clean @95/65lbs

36 Double Unders or 75 SU

WARM UP

General & Specific

STRENGTH 

Front  Squat from rack – Every 2′ minutes x 6 – 3- 5 reps@climbing

WOD

5 rounds of:

6 Strict Handstand Push Ups or 10 Kipping or 3 Wall Climb

12 Hang Squat Clean @75/55lbs

24 Double Unders or 50 SU

WARM UP

General & Specific

STRENGTH 

Stationary Split Squat – Every 2′ minutes x  6 – 6-8 reps/legs @climbing

WOD

5 rounds of:

3 Wall Climb

12 DB Hang Squat Clean

1′ SU

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