“BACKSTREETS BACK” WOD 8/4/17

WARM UP:

400 M. Run or Row

2 Rounds

10 Pass Throughs 

10 Good Mornings 

10 Front Squats 

10 Clean Ext. 

10 Clean Pulls

Then:

Mobility

SKILL / LIFT:

EMOM 10

ODD: 8 Deficit Box Piked HSPU w/ a 3 Sec. Negative 2-4″

EVEN: Power Clean + Hang Squat Clean

*Work to a heavy set.

WOD:

“BACKSTREETS BACK”

Every 3 Min. For ALAP (Stop at 10 Rounds)

15 Cal. Row

10 Hang Cleans (155/105) (135/95) (115/75) (95/65)

10 HSPU

*Sub. Box Piked HSPU accordingly.