Skip to main content
UncategorisedWOD

Wednesday September 3rd

By 31st August 2014No Comments

Skill: Tire hops, over unders & crab walks x 3mins, Congo line style

Warm upHigh pants pull, foot work drills, barbell prep

Strength: Weightlifting
Level 1: Clean High Pull 4×1; 3 x 1 Clean-2 Jerks
Level 2: Squat clean and jerk EMOM x 12mins

WOD
12-9-6
squat cleans
strict pull ups.
EMOM perform 5 hollow rocks.

Warm down:
3 xone stop stretch(each side)5 seconds hold e/s
outlaw way hamstring reach with strong back

Leave a Reply