Wednesday September 4, 2019

WOD

L1 Strength:

High Hang Power Clean + Front Squat x3+3

Rope Pull Up / Footwork Technique

L1 Conditioning:

4 Rounds:

7 Sandbag Rows

7 Sandbag Front Squats

7 Alternating Sandbag Shoulders

300m Run

L2 Strength:

Hang Power Clean + Hang Full Clean x1+3

Rope Pull Up / Footwork Technique

L2 Conditioning:
4 Rounds:

2 Rope Climbs

7 Hang Full Cleans

300m Run

-No Jumping-

Sc: M - 115# | F - 75#

Rx: M - 135# | F - 93#

Rx+: M - 155# | F - 103#

Daily Links:

WODJosh Dempsey