141217

Warm-Up:
3 Rounds:
5 Inch-Worm-Up-Dog
10 Lateral Lunge
10 Strict C2B
10 Push-Ups
10 Back Extensions
10 GHD Sit-Up
Super Couch

Pre-Wod Mobility:
Hip Opener

Workout of the day for Wednesday, December 17th, 2014:

00-12:00
12 min to build to a heavy 3-Rep Hang Power Clean

17:00-29:00
3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 reps
Immediately followed by: 30 Strict C2B

34:00-42:00
3 Rounds:
Run 400m
Max L-Sit
30 Second Side-Split (e)

Leave a Reply

Your email address will not be published. Required fields are marked *