Thursday December 28, 2017

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(Competition / Lactate Threshold 8-12 min)
WOD Review: 5-7 min

Then group warm up all together: Grad a BB and 2-5lb plates before starting: 90 sec on ERG, 20 sec each of T,V,W and bent over back-flies, 30 sec BB straight legged deadlifts, 30 sec BB front rack stretch, 10 BB power clean, 30 sec ab-mat sit-ups

WOD

For Time:
10 Power Cleans (185/125)
50 Ab-mat Sit-ups
8 Power Cleans
40 Ab-mat Sit-ups
6 Power Cleans
30 Ab-mat Sit-ups
4 Power Cleans
20 Ab-mat Sit-ups
2 Power Cleans
10 Ab-mat Sit-ups

Post WOD: 1-3x if time permits:
8-10 KB or BB Strict Upright Rows
15-20 Hollow Rocks
10-12/arm DB Bent-over Back Flies