Friday, 7 January WOD

Warm-up

  • 2:00 Row 3 Rounds
    • 10 Hang KB Hang Clean (5 per arm)
    • 0:30 Hollow Hold
    • 10 Tempo Push Ups (on box or bench)
    • 0:30 Plank Hold
    • 10 KB Strict Press / Push Press / Push Jerks
      • *Light KB round 1 strict press rounds 2 push press round 3 push jerks, 5 per arm.

STRENGTH

  • Shoulder-to-Overhead 2-2-1-1-1-1
  • Use the heaviest weight you can for each set. Rest as needed between sets.

Build up to a heavy single for the day.

METCON PARTERN WOD

  • Teams of 2 – 5 rounds for time of:
    • 20 Hang Power Cleans, 155/105 lbs
    • 20 Burpees
    • 20 Toes-to-bars
    • 20 Burpees

Find a partner and alternate 5s or 10s all the way, try to transition quickly and stay moving! Split work as desired. Scaling Options: Use a weight that allows you to keep 5s or 10s at a time. Scale to knee raises or V-Ups if needed.

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