WOD 12.17.14 Wednesday

Warmup:

  • T-spine mobility on F Roll
  • Agile 8
  • 10 boot strappers
  • 15 empty bar front squat
  • Burgener WU

 

A. Mid-thigh Clean Hi-Pull + Hang Power Clean: @80-85% of 1RM

  • 3-3-3-3-3 (stay at same weight for all 5 sets)

B. Front Squats:  @85% of 1RM

  • 4-4-4-4 (Clean from floor; stay at same weight for all 4 sets)

C. 3 sets x 15 per leg

Single leg deadlift (SLDL)

  • DB/KB in opposite hand
  • Knee must bend on balance leg, not straight leg.

D. 3 RFT

  • Run 100m
  • 7 Ring Rows
  • 14 Burpees

E. MOB

Lacrosse Ball Roll Out

  • Traps(on the ground)
  • Pecs(on the wall)
  • SubScap(on the ground)

 

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