12.4.18 Tuesday

December 4, 2018

 

 

Mob: SB Piriformis/Hip Flexors x2m (favorite or most used app on your phone?)

 

2 rounds:

MB Cleans x10

Box Jumps x5

X Band Walks x20y

 

Skill: 3 Pos Squat Clean

1x5 PVC Oly W/U

1x5 BB Oly W/U

 

2x 1 (ak) + 1 (bk) + 1 (fl) Squat Clean @ 40%, 50%

 

EMOM x5m

Squat Clean   1 (ak) + 1 (bk) + 1 (fl) @55-60%

 

WOD: 20m EMOM

Min 1: 10 Box Jumps (24/20)

Min 2: 10 Feet ELev RR

Min 3: 10 2 KB FS

Min 4: Row Max Cals

Min 5: Rest

 

Score is Max Cal each round

 

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