Wednesday, November 23rd WOD

Warm up:  Basic BW circuit of jumping jacks, mountain climbers, lunges and sit ups

-2x10 Wall balls 14/10lbs

BB work:  Clean Pull + Power Clean + Hang Clean (knee)

-1+1+1 at 85, 90 and 95%  

Front squat

-5 at 90, 95 and 5RM

Conditioning:  1k Row For time

Accessory work:  Halting Clean Deadlift (upper thigh)

5 at 85, 90 and 95% of 1RM clean

Post:  Yoga series x 5


Nick ProhaskaComment