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