Friday 30th June – WOD

6 days and counting til my check up! Fingers crossed the bone graft was a success and the screws have become one with my vertebrae 😎 {While the class works on a 3 rm hang clean I work technique for reps. 💪🏼} #bionic #itmakesence #medballcleans #nobull #crossfitwestready

A post shared by brookeence (@brookeence) on May 2, 2017 at 5:48pm PDT

Even Brooke Ence does Med Ball Cleans

WUWOD

10 lunges
15 Spiderman stretch
10 air squats
10 leg swings
10 cossack squats
10 pvc front squats
10 hang squat cleans

WOD 1

In 20 mins complete:

5×3 Hang Squat clean
*Build up to heavy triple and complete each set at that weight

WOD 2

In 17 mins

7 min am rap of:

8 Front Rack Lunges @ 50/35 RX+60/40
16 MB Cleans

3 min rest then

For time:
100 ab-mat sit ups
*7 min cap

Additional Work

30 mins before class complete:

2 rounds for time of:
35 cal assault bike
25 toes to bar
15 box jump overs @ 24/20

*goal is to finish under 8 mins. Attack the bike this is where the WOD is complete or not.