WOD

121520

By December 14, 2020 No Comments
Tuesday, December 15

WOD

Warm-up:
10 Leg Swings
5 Inchworm
3 Deep Squat Complex
150m Run

W/ an empty barbell
8 Top down deadlift
6 Muscle Clean
4 Front Squat
2 Power Clean
10 Hollow Rock
10 Superman

WOD
A) Every 1:45 minutes for 8:45 (5 sets)
4 Front Squat w/3 sec hold in bottom
*From ground

B) For time:
21 Power Clean 115/80, Rx+ 135/95
150m Run
15 Power Clean
150m Run x 2
9 Power Clean
150m Run x 3
* 12 min cap

Home WOD/Zoom:
A) EMOM x 8 minutes
4 DB Front Squat w/ 3 sec hold on bottom.

B) For time:
21 DB Power Clean (50/35#)
150m Run
15 DB Power Clean
150m Run x 2
9 DB Power Clean
150m Run x 3
* 12 min cap

Mobility:
1:30 Lying knee twist

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