wod-wednesday

W.U.  See Whiteboard

Strength:  Clean Work

Complex:  EMOTM for 10 mins

  • Power Clean + Hang Power Clean + Hang Clean + Front Squat

W.O.D 12 Min AMRAP of

  • 4 x Hang Power Cleans 185/125
  • 6 x Lateral Burpees over bar
  • 8 x TTB

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CoreFit:

W.U.  Hips/Ankles

Active W.U. 3 rounds of

  • 20-40-20 suicide plus full sprint
  • 30 x Alt High Knees
  • 30 x Alt Butt Kicks
  • 10 x Front Loaded Squats

W.O.D 20-18-16-14-12-10-8

  • Wall Ball
  • Alt Lunges w/Front Rack KB
  • Double rep Mountain Climbers

**After each sequence complete 8 cals