WOD | December 5, 2016

WOD:

  8 minute clock...

    Build to a Heavy

      P.Clean + Jerk

  then...

  Every :20 for 15 Rounds (5 minutes)

    1 x PCJ @ 65-70% of above

  Conditioning:

    For Time...

      40 x Burpee Box Up and Overs

 

  Cool Down:

    2-3 rounds:

      10 x Scorpion

      10 x Roll to Toe

      5 x Squat 2 Stand

EXTRA WORK:

  Weightlifting: In Class

  Conditioning:

    3 rounds:

      65 x Double Under

      25 x Cal Bike

      *Rest 1:1

  Mobility:

    2 rounds:

      2:00 Roll hamstrings (ea.)

      15 x Good Morning (45/35)

BOX INFO: 

   Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW