Wednesday, November 16th WOD

Warm up:  3 rounds of:  15 calorie row, 10 KBS and 5 Clean pull unders (PVC)

-Mobility

-PVC technique

BB work:  Clean

-3 attempts to establish a new 1RM

Conditioning:  For time

-400m run

3 rounds

-10 Thrusters 95/65

-6 Bar MU (sub ring rows)

-600m run

2 rounds

-10 Power cleans 135/95

-6 HSPU (sub DB push press)

-800m run

1 round

-10 Front squats 185/125

-6 Bar facing Burpees

Post: Jog/bike or row

-Foam roll