WOD for Friday, Dec 01, 2017

Strength 01-12-2017

1) Speed Back Squats: 5 x 3 @85%, every 90s.
2) Squat Clean: Work up to a moderate double, touch n go. Rest 90s.

*Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set.


AMRAP 8 of ascending reps:
2 Burpee Box Jumps (61/51)
2 Squat Cleans (60/42.5)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.

  • Score = total reps completed
  • Beginner: Sub Russian Swing for Squat Clean

Extra Credit 01-12-2017

3 Rounds of:
15 Banded Goodmornings
15s Side Plank each side
15 KB Rows each side

  • Rest as needed between sets

Open Gym

Make a note of your achievements in 'Open Gym'