Wednesday December 2, 2015

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(Gareth and Zach gettin’ it done a few weeks ago. Stick jumps ain’t got nothing on them!)

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Level 1 & 2 WOD: Based on class size, you may start with WOD #2, and yes, you may get extra rest between workouts if you start there. But that just means you need to go harder later 😉

WOD #1
5 rounds:
21 Calorie Row
15 Bar Facing Burpees
9 Overhead Squats (95,65)

**16 minute cutoff

Rest 2 minutes then…

WOD #2:
10 minutes to find 1RM
Clean + Front squat

**These are two separate lifts. So if you need to squat clean that is fine, you must front squat again to complete the rep. You can power clean and then front squat as well. Just make it two distinct movements.

MOD 1: OHS (75,55)

MOD 2: OHS (65,45)

MOD 3: OHS (45,35)

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