Wednesday


Published December 5, 2017


 

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Worlds greatest stretch

5 inch worms

5 SA upright row with slow 3 count release L/R

5 SA KBS L/R

x 2 rounds

 

then:

 

A. Slow power clean to knee; OTM doubles for 3 minutes
B. Power Clean w/ pause in catch – building to a heavy single w/ perfect form over the next 7-8 minutes (not OTM)

 

then:


3 minutes on / 1 minute off for 6 rounds
Round 1 = 25/18 cal row amrap double under
Round 2 = 20/15 cal AB amrap burpees
Round 3 = 300m run, amrap heavy goblet squats


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