W WOD 070917
WARM UP
20 m Bear Crawl
20 Push-ups
10 m Crab Walk
20 Jump Squats
10 m Burpee broad jumps
30 Mountain Climbers
Jog 400m
MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up
CONDITIONING
EMOM 5′
10-8-6-4-2 Squat Clean Thrusters
Start at 50% 1RM and add weight (your choice) every round
Rest 5′
EMOM 5′
10-8-6-4-2 Squat Clean Thrusters
Start at 50% 1 RM and add weight (your choice) every round
ACCESSORY WORK
EMOM 12′
Odd: 15 Calorie Row
Even: 10 Ring Dips