by bbaker | Aug 10, 2018 | WOD | 0 comments
WARM UP
1) Mobility
2) Barbell Warm up
BARBELL
EMOM x 10, 3 position Hang Squat Clean @ 65% of 1 RM Hang Squat Clean
BODY-WEIGHT ONLY
Partner / 30 minute clock:
50 Singles
12 Air Squats
Run 200m
9 Push-ups
5 Cals Bike
NUTRITION WOD:
For time / 21-15-9
Bear Hug, Med Ball Step Ups, 20/14/10, 24/20″
Burpees
Row for cals
*change the date to Aug 9th to enter your score
WOD
30 minute clock:
Run 3 miles
60 Burpees
AMRAP Clean & Jerks, 135/95 | 115/80
*scale as needed
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