04.11.2018 WOD

10
Apr

04.11.2018 WOD

A. Mobility

B. Warm-up

5 good mornings (45/35)
5 BTN push press
5 Jumping Barbell Squats
Rest 1 minute
5 Clean pulls (45/35)
5 Hang Cleans
5 Hang Squat cleans
2 rounds

Followed by 8-10 minutes working up to a moderately heavy clean & jerk.

C. WOD
Teams of 2

50 cal row
Followed by 2 rounds of
10 Strict Pull-up (6 Muscle-ups)
15 Hang Clean (135/95)
20 Jumping Squats

40 Cal Row
Followed by 2 rounds of
10 Strict Pull-up (6 mu)
15 Clean & Jerk (135/95)
20 Jumping Lunges

30 cal row
Followed by 2 rounds of
10 Strict pull-ups (6 mu)
15 Squat Clean & Jerk (135/95)
20 Pistols

For time