WOD Friday 12.13.2019

Mobility:
Lying Hip Flexor Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Kneeling Wrist Rotations x 10 reps/Direction
Hip Openers/Closers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Kneeling Squat to Standing x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
6 Jump Squats
8 Ring Rows
10 KB Swings
12 Hollow Rocks

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean

Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

8 minutes to complete 2-3 sets of:
Squat Cleans x 2-3 reps
Rope Climb/Foot Lock + Extend x 1-2 reps
– Rest as needed b/t sets –

 

WOD

For time:
10.8.6.4.2
Squat Cleans (165/115)
5.4.3.2.1
Rope Climbs

*L2

For time:
10.8.6.4.2
Squat Clean (135/95)
2.2.2.2.2

*L1

For time:
10.8.6.4.2
Squat Cleans (Light Load up to 95/65)
2.2.1.1.1
Rope Climbs/Stand to Lowers