Wods

Dec 3

By December 2, 2018 No Comments

Fitness & Performance Warm Up
3 min AB or Row

2x
5 burpee
10m lunge twist
10m inch worm
10 banded good mornings
Then:
4x
:30 static ring knees to chest
:30 hollow rock
:30 superman
:30 front leaning rest

Fitness Metcon:
9 Sprint Sets:
12/9 Cal AB Sprint
7 DB Power Clean & Jerk 35/20
*:60 rest

Performance Metcon:
9 Sprint Sets:
12/9 Cal AB Sprint
5 Tng Power Clean & Jerk 135/95
*:90 rest

Jeremy

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