WARM UP – MOBILITY
KB warmup: RDL’s, swings, squats etc.
*Alternate with ring rows & wall walks/HSPU warmups
WOD A
POWER CLEAN X 2
Alt. EMOM x 5 sets of each:
1) 2 T&G Power cleans
2) 1 Rope climb
3) 4-6 HSPU’s (strict or kip)
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-Build to a heavy PC double, & work to your most challenging progressions on HSPU’s & RC
WOD B
CROSSFIT.COM WOD 180811
10 min AMRAP:
5 Power cleans 205/135lb
10 Toes to bar
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-Work at approx. 70-75% of today’s heaviest PC double
ACCESSORY
1) 3 sets, easy pace:
5-10 Hip extension + GH raises
10-15 Swiss ball hamstring curls
20-25 Banded good mornings
2) Crossover iron scap
