27
Dec
12/28/15 Hang Squat Cleans
VOD
But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ- by grave you have been saved. Ephesians 2:4-5
Comp Strength
EMOM 10 mins
1 Hang Squat Clean every minute
Build to a 1RM or work across focusing on form
Build to a 1RM or work across focusing on form
Machine Strength
Find 1RM Front Squat
WOD
10 Min. Work Capacity Test
4 min Row
3 min Pull ups (C2B, Strict, Butterfly, Kipping, Jumping, Ring Rows)
2 min Bodyweight or 2/3 BWT Back Squat
1 min Shoulder to Overhead (135.95)
3 min Pull ups (C2B, Strict, Butterfly, Kipping, Jumping, Ring Rows)
2 min Bodyweight or 2/3 BWT Back Squat
1 min Shoulder to Overhead (135.95)
Extra Work
100 abmat sit ups for time
5 mins doing Splitcember