11/29...WOD

Warm up:

  • 10 pushups, get up and sprint down, backpedal back
  • Bear crawl down, crab walk back
  • 10 inchworms (2 pushups before each)
  • Over the gate under the gate down and back
  • 2 min each side band resisted front rack stretch

Skill/Strength:

 

  • Medball clean & Squat clean mechanics 10-15 mins

WOD:

"Death by Squat Cleans"

  • Min 1 -1 Squat clean
  • Min 2 - 2 Squat cleans
  • Min 3 - 3 Squat cleans ...

Rx: 115/75

Scale: your choice

POST WOD:

  • 5-10 min hip and leg mobility pick a bad spot and work it.