WOD for Sunday, Dec 08, 2019

Strength 08-12-2019

Power Clean + Squat Clean
– Build to a heavy set of 2 Power Cleans + 2 squats cleans in 8 sets.
– Rest 90s.
– Option: technique work for 8 sets.

Conditioning 08-12-2019

3 Rounds for time:
500 Meter Row
21 Russian Kettlebell Swings @32/24kg
15 Squat Cleans @42.5/30

  • 18:00 Time Cap

Extra Credit 08-12-2019

Front Foot Elevated Split Squats: 3 x 10 ea. Rest 60s.
Then,
Active Straight Leg Raises x 60s each side.

Open Gym

Make a note of your achievements in 'Open Gym'

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