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“CLU” WOD 12/23/19

0

WARM UP:

400 M. Run

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

EMOM 9

MIN. 1: 50 Double Unders

MIN. 2: 30 Sec. Weighted Wall Sit (Double KB)

MIN. 3: 1 Legless Rope Climb

LIFT:

Thruster

10 x 1

*Build to a heavy single

WOD:

“CLU”

For Time:

25 KBS (70/53)

20 Thrusters (115/75) (95/65)

20 T2B


FIT

SKILL:

EMOM 9

MIN. 1: 50 Single Unders

MIN. 2: 30 Sec. Weighted Wall Sit (Double KB)

MIN. 3: :30 Hang From Pull Up Bar

LIFT:

Hex Bar Deadlift

5 x 5

*Build

WOD:

3 Rounds

15/12 Cal. Row

15 Lateral Squat Jumps (Over Rower)

20 Weighted Sit Ups (45/25)

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