WOD 11/29/16

PRE CLASS WARM UP

1000m ROw
20 Push Press (45/35)
10 Deadlifts (45/35)

OLYMPIC WEIGHTLIFTING

10m EMOM

2 Power Clean + 1 Clean

** Small increases each round if possible **

METCON

800m Row
21 Push Press (95/65)
600m Row
18 Push Press
400m Row
15 Push Press
200m Row
12 Push Press

ADVANCED

800m Row
21 Push Press (115/85)
600m Row
18 Push Press
400m Row
15 Push Press
200m Row
12 Push Press

POST CLASS

2m L Hang or L Sit

** Scale with knee tuck hold **


 

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