Wednesday October 28th WOD

Warm up:  800m jog followed by coach-led BW drills and PVC work

Strength: 10 minutes to build your hang power clean

Skill:  Toes to bar

Conditioning:  For time

21-15-9

-Hang power cleans 135/85, 115/75, 95/65 (beginners 75/45)

-Burpee over the bar

-Toes to bar (sub hanging knees)

Beginner athletes will perform 15-10-5 of the same movements

Post:  200m walk and foam rol

Nick ProhaskaComment