WODs for Thursday, 1/12/17


WODs for Thursday, 1/12/17

Strength: Clean Complex 2-2-2-2 Power Clean Front Squat Shoulder to Overhead

Plank Hold or Hollow Hold (alternate days)

Met-Con: Every minute, on the minute, for 15 minutes: 1st min – Row 200/150 Meters 2nd min – Wall Climb x 2-4 reps 3rd min – Run 100 Meters

Stretch: Full Body Stretching Series #6


Strength: 2×5 Dual KB front squat or goblet squat

Met-con: Use single KB 25x Ring dips 25x Walking lunges w/ KB overhead (left arm) 50x Hand-to-hand swing 25x Walking lunges w/ KB overhead (right arm) 25x Ring dips

then: Tabata Hollow Rocks, 8 Rounds :20/:10

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