08.02.2018 WOD

1
Aug

08.02.2018 WOD

A. Mobility

B. Gymnastics skill/strength Volume

10 minute alternating EMOM:
• Odd Minute: 20-30 second bar hang hollow hold**
• Even Minute: 8 Bent Over Barbell/KB/DB (2 each arm if no barbell)

** Hang should be in hollow position, not dead hang. Locked out arms with active shoulders, tight core, glutes and quads squeezed and feet/ankles squeezed together

C. WOD
10 rounds for time of:
15/12 cal row
10 Dumbbell Power Cleans (50/35)*
35 Dubs

*If you got skills with the KB feel free to do Hang Kettlebell Cleans (53/35)