1/22/16 Friday

Performance

A. Every two minutes, for 12 minutes (6 sets of):

Serrano Front Squat or Goblet Squat(if mobility is an issue) x 2-3 reps

*stopping for 3sec each, at 5 different segments on the way down

 

B. Complete as many rounds and reps as possible in 6 minutes of:

3 Hang Power Cleans (135/95 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell

etc…

 

C. Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row @2110 x 10-12/arm

 

Competition

Wod will be posted at gym