Thursday, 13 February WOD

Warm Up

~Coaches choice- 10-12 minutes

ACCESSORY (~7 minutes)

  • 3 rounds for quality 
    • 20 sec Barbell OH Hold, pick load
    • 20 sec Dead Hang from pull up bar
    • 20 sec GHD Hip Extension Hold

METCON

“Happy Hour”

  • 3 Rounds for time:
    • 12 Power Cleans (135/95)
    • 12 C2B
    • 12 Push Jerks (135/95)
    • 12 T2B

ACCESSORY PART B

  • 3 Rounds of:
    • L-sit (max effort); use parallettes or box
    • 7 Hip Extensions (Hips should be off the pads and be able to completely bend/fold over)
    • REST 1 minute between each round

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