Tuesday 26th December – WOD

25th December 2017

WUWOD

2 Rounds of:
15 KB Deadlifts @ 20/16
10 T Rotation Push Ups
15 Russian KB Swings
10 Alt Airplane Crash Victim Stretch
15 Glute Bridge
10 Sumo Squats

WOD 1

In 20 Mins
5×1 Attempts at the following complex
Full Clean + 2 Front Squats
*Use heaviest weight possible

WOD 2

 

For time:
30 Hang Power Cleans @ 80/50 C=100/70
*Goal is to finish under 8 minutes. Choose a lighter weight if 5 unbroken reps is not possible with this weight.

ADDITIONAL WORK

30 Mins after Class

12 Min AMRAP of:

4 Hang Power Snatches @ 60/42.5 C=70/50
6 Lateral Burpees Over the Bar

*Scale to a weight that allows you to go unbroken for at least 5-6 rounds
*This wants to be a HEAVY 4 reps

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