11.19.2019 WOD

18
Nov

11.19.2019 WOD

A. Mobility

B. Strength

Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB!

EMOM x 5min.
5 Bench Press
EMOM x 5min.
4 Bench Press
immediately into;
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans

*Score is heaviest 4 rep bench press and 2 rep clean combined.

C. WOD
For time:
50-40-30-20-10
Double Unders
AbMat Sit-Ups
Russian KB Swings 53/35

*Time CAP: 15min.

*Anchor your feet around the KB for the Sit-Ups to go faster.