WOD 01/17/16
8 Minutes of Hip/Rack/Squat Mobility (Click links for details)
A- WU- 3 RNFT of:
1 Top Down Three Position Clean (45/35/15/PVC)
5 Front Squat (Tempo:2/3/X/2)
5 Each Racked Lunges
5 Calorie Row @ 70% RPE
B- Front Squat- 15 Minutes To A Heavy Single
C- EMOM For 20 Minutes:
Odd Minute: 2 Front Squat @ 80% of above
Even Minute: 12/10 Cal Row (Damper 8/5)
A) 3 RNFT of: 1 Three Position Clean (45)/5 Pause Front Squat/5 Each Racked Lunges/5 Calorie Row
B) Front Squat 1rep – 245
C) EMOM For 20 Minutes: Max Rep Clean (175)/Jingle Jangle (3030) – 41 cleans
D) Partner WOD = 2Rds of : 25 Burpee Box Jump Over/50 Cal Row = 10:41 w/ Hal
E) OHS 5×2 (10 sec pause) = 95/105/115/125/135
+ Pendlay Row 5×2 (10 sec pause) = 95/95/115/115/115