GW WOD -THANKS GOD IT’S FRIDAY 12.04.24 – “I HAVE TO GO ON A DIET”
MOBILITY&WARM UP
AMRAP 10
100 mt Run
10 Hanging Scap Retraction
5 Banded Supinated Grip Pull Up
10 Hand Release Push Up
:30 Plank
SKILLS & SPECIFIC WARM UP
Clean
5 clean deadlift and shrugs
5 clean deadlifts to mid-thigh
5 clean deadlift high pull
5 muscle cleans
5 hang squat cleans
5 squat cleans
EVERY 90 SEC X 6 SETS:
1 High Hang Power Clean + 1 Power Clean from Above Knee + 1 Power Clean @ 65-75% 1RM Power Clean
1 set:
2 Strict Supinated Pull Ups
2 Floor Press
2 V Ups
CONDITIONING
“I HAVE TO GO ON A DIET”
2 Rounds:
25 Strict Supinated Pull Ups
50 Floor Press #.75BW
75 V Ups