WOD 2/1/2019


Published February 1, 2019


PreWod

3 Rounds
400m Row/400m Run/.5 Bike
30s KB Swings
30s Medball Front Squats
30s DB shoulder Press
10 Leg Swings each side

Movements

Clean 5 X 3

Build to heavy power clean, go from hang if necessary.

MetCons

Phase Shift: For Time- Run, Wall Ball, DB Snatch, Squat Cleans

For Time:
800m Run/1000m Row
Then
3 rounds for time:
15 Wall-balls
20 Dumbbell Snatches
3 Squat Cleans(225/155)

Clean Mods
-Power Cleans (165/115), (115/75)
-Hang Power cleans (75/55)

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