WOD 8/13/18

Monday 8/13

Strength:

Clean complex- without setting the bar down, complete the following 3 movements- power clean, hang squat clean, front squat. Work up to a heavy weight in 8 sets, by adding weight and completing the complex every 2 minutes.

Wod:

10 Minute EMOM

Odd minutes-30 second max effort on the Assault Bike

Even minutes- 6 hang power cleans @ 50% of 1RM

Post Wod:

3 rounds-

  • 12 Barbell Ab Rollouts

  • 20 Supermans

  • 30 second hollow hold