Friday, February 9 WOD

‪Room 2‬
Warmup: ‬ 1:00 Double Unders Or practice OR do Penguin Jumps
5/ea Front Squat Stretch w Partner (Empty bar or pvc)
Then, 2 Rounds with Empty Bar (do not put bar down!):
5 Clean Grip RDL (stretching hamstrings and getting them to fire)
5 Clean High Pulls (Have them focus on the bar path and making contact at the thighs)
3 Hang Power Cleans, hold on 3rd rep (to stretch scapula and triceps really focusing on getting those elbows up)
3 Front Squats
Buy-In: 5 Sets‬
‪1 Power Clean+ 1 Front Squat building ‬
‪30s Heavy Object Front Rack Hold (Double KB, Sand bag, Barbell)
WOD: 3 Rounds For Time: ‬
‪2 Rope Climbs‬
‪9 Touch and Go Hang Squat Cleans (C: 115/85, P: 105/75, F: 95/65)‬
‪350m Row‬

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