11/8....WOD

Warm up:

  • 3 x 250 m row with 1 min rest (increasing in intensity)
  • 15 PVC pipe goodmornings
  • 3 min PNF in super squat wall stretch
  • 2 min PNF each side band resisted rack position

Skill/Strength:

  • RDL's 5x3
  • Full Clean and Jerk Mechanincs

WOD:

12 Mins EMOM

  • Full Clean Ascending in Weight each min

Post WOD:

  • 5 sets of 1 min plank holds with 30 sec rest