 | WOD Blog |  |
Wed, Jan 5 |
010522 Time Warm Up 5:00 Cardio followed by: 2 Rounds MIN 1 - :40 Lunges MIN 2 - :40 Single DB Strict Press MIN 3 - :40 Scap Push-ups MIN 4 - :40 Hollow Hold MIN 5 - :40 Single DB Hammer Curl MIN 6 - :40 Perfect Push-ups Strenght/Skill Barbell Warm Up for Clean 3 Rounds (empty barbell) -5 RDL -5 Hip Contact High Pull -5 Front Squat with Hookgrip -1 Overhead Complex: Strict Press + Push Press + Push Jerk + Split Jerk Add light weight each round Conditioning 10 rounds for time of: - 3 clean and jerks (135/95) - 3 burpees over the bar
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