Nov 2017

wod 2017-11-09

“A:
2 sets, of:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Pull-ups x 5 reps

B:
Every 2 min, for 10 min, of:
Squat Clean + Front Squat + Hang Power Clean

C:
Death by reps EMOM, of:
Power Clean & Push Jerk x 1 + 1 reps per minute @40%
* Increase reps until you are unable to complete the amount of reps with in 1 minute.
** time cap 15 min.

Rest 3 min

AMRAP 5 min, of:
Deadlifts x 7 reps
Boxjumps x 7 reps

D:
3 sets, of:
Hip Thrusters x 12 reps
Back extensions (hands by the side of the body) x 15 reps
Banded push-downs x 50 reps”