181107 - “Hangover”

 

Warm up:

Cardio

Barbell Warm up

Dry Run

 

Skill/Strength:

6x3 Back Squats 

 

WOD: For time/7min Cut-off

Rx:

21 Hang Squat Cleans (95/65)

10 Burpee Over Bar

15 Hang Squat Cleans (135/95)

10 Burpees Over Bar

9 Hang Squat Cleans (185/125)

10 Burpees Over Bar

Scaled:

30RM or 35%, 20RM or 50%, 10RM or 65%

Sport:

(115/75), (155/105), (205/145)

 

Mobility:

Couch

Wall Glute

 

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