WOD

January 4, 2019

Warmup
500m Row 
Squat therapy

30 GHD situps 
15 chin ups 
Foam Roll

 

Skill

10 Min EMom - 1 Power Clean + 2 jerks Building each minute 

 

WOD
5 Rounds for time:

12 Thrusters 115/75

12 Pull ups

*10 minute time cap

 

At the 12 minute mark

3 Rounds for time:

10 Front rack lunges

10 Power cleans 115#(75#)

*10 minute time cap

 

 

 

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