Wednesday 12-19-18 C

Wednesday, December 19, 2018


Warm Up

Inchworms + Push Up x 10

Down Dog Hold With Shoulders Taps x 20

Explosive Broad Jumps x 5 

+

3 Rounds

10 Just BB Clean Pulls

5 X-plosive Box Jumps

10 Rig Assisted Cossack Squats 

5 Just BB Frankenstein Squats @2020

10 Supinated Ring Rows

5 Just BB High Hang Power Cleans

 

A: 8 Minute EMOM
1 Clean Grip Deadlift @21X1 + 1 Power Clean (Building)

 

+ Rest 2 Min


B: 8 Minute EMOM
1 Hang Power Clean + 1 Front Squat (Building)

C: 8 Minute AMRAP
10 Pull Ups
10 Push Ups
10 V-Ups
10 Box Jumps @20/16

 

+ Rest 2 Min

 

D: For Time

500m Row


Score: Total row time

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