Saturday, 6 November WOD

Warm-up

  • 2:00 Row –then– 2 Rounds:
    • 10 Air Squats
    • 0:30 Squat Hold
    • 10 Kip Swings
    • 0:30 Hollow Hold
  • Barbell Warm Up (empty BB): 2 Sets
    • 5 Deadlifts
    • 4 Hang Power Cleans
    • 3 Low Hang Squat Cleans
    • 2 Pause Front Squats

METCON

  • For Time:
    • 30 Cleand and Jerks 115/85 lbs
    • 1 Mile Run
    • 10 Rope Climbs (15ft)
    • 1 Mile Run
    • 100 Burpees

Coach has some additional details for this work out!

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