“COUNTDOWN SPRINT” WOD 6/9/17

WARM UP:

400 M. Run or Row

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Clean Extensions

10 Clean Pulls

10 Front Squats

Then:

Mobility

SKILL:

EMOM 8

ODD:

ADV: 5 Wall Facing HSPU w/ a 3 Sec. Negative

INT: 3 Wall Facing HSPU

BEG: Wall Walk into a 20 Sec. Elevated Hollow Hold

EVEN: 10 BB Bent Over Row

LIFT:

Clean Complex

(1st Pull to High Hang Position, hold for 2 sec. then Full Clean)

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

*Work on 1st pull positioning and extension through the 2nd pull.

WOD:

“COUNTDOWN SPRINT”

For Time:

25 Cal. Row

20 Wall Ball (30/20) (20/16) (16/14) (14/10) 10/9′

15 HSPU

10 Hang Cleans (185/125) (165/115) (135/95) (115/75)

*Sub. Box Piked HSPU accordingly.