“2010” WOD 1/27/17

WARM UP:

400 M. Row or Run

10 Y’s, T’s, W’s 

10 Reverse Flys 

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

10 Clean Extensions

10 Clean Pulls

Then:

Mobility

SKILL:

10-8-6-4-2

ADV / INT = Strict C2B Pull Ups / BEG = Pull Ups

Weighted V-Ups (Your Choice)

LIFT:

EMOM 7

3 Power Cleans

*Touch and Go.

WOD:

“2010”

5 Rounds

5 Bar Muscle Ups

10 Power Cleans (135/95) (115/75) (95/65) (75/55)

250 M. Row

*Sub. Jumping Bar Muscle Ups or 10 Pull Ups accordingly.

POST WOD:

3 Rounds

10 Y’s, T’s, & W’s

10 Reverse Fly’s

10 Face Pulls