WOD 211119 - FRIDAY

WARM UP


Coach Stretch

Hamstrings


3 RDS

6 Med Ball Cleans

4 L/R DB upright rows

5 Sumo inch worm to push-up

5 DB weighted good morning


 

Skill / Strength


5 Sets

Deadlift

Power Clean

Hang Squat Clean


rest 90 seconds btw sets



WOD


21-18-15-12-9-6-3 reps for time of:


Sumo deadlift high pulls

Push jerks


♀ 55 lb. ♂ 75 lb.


Scaled Reps:

15-12-9-6-3


TC: 13 MINS


 

Post WOD Accessory


2x25 side plank dips L/R

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