WEDNESDAY 12-18-19

WEDNESDAY

2 Rounds

9 Cal row

9 Push-ups

6 Calorie Row

6 Strict Pull-ups

3 Cal row

3 Strict Toes to Bar

Then

1 Rounds

30 Seconds Active Samson Stretch

30 Seconds Inchworms

30 Seconds Active Spidermans

30 Seconds Hollow Rocks

Primer

3 Sets For Quality:

:20 Second Barbell Overhead Hold

:20 Second Dead Hang

:20 Second Hip Extension Hold

WOD

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)

12 Toes to Bar

• includes 2 barbell movements and 2 gymnastics movements

• Expecting the 144 rep workout to take somewhere between 7-15 minutes to complete

POST WOD

3 Giant Sets:

100 Meter Overhead Kettlebell Carry

10 Inverted Barbell Rows

50 Band Pull-Aparts

Rest 1 Minute Between Sets

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