FRIDAY 9-14-18

WARM UP

1 min bike 

1 min Row

2X 10

Inchworm push ups

Walking Lunge 

Step ups

DB Hang Clean

20 DU 

Strength 

9 Min  every 45 sec

1 Hang Squat Clean @ 75 % of 1 RM C& J

WOD

In teams of two, alternating full rounds, complete 6 rounds total  3 rounds each of:

10 Power Cleans (115/75 lbs)

15 box jumps overs

25 DU (75 SU)

ACCESSORY WORK

12 minutes  2 Rounds 

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

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