Only one “Mean Girls” wod left! I hope you all enjoyed them. What should be the next series? Let me hear your votes!
WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
Then:
10 Clean Ext. (45/35/15)
10 Clean Pulls
10 Muscle Cleans
10 Front Squats
SKILL:
3 x 60 Front Plank w/ 1 arm hold
*10 Sec. Forward, 20 Sec. Left Arm, 10 Sec. Forward, 20 Sec. Right Arm.
Then:
3 x 10 Bar Roll Outs
LIFT:
Clean
5 @ 60%
5 @ 65%
2 x 5 @ 70%
*Squat on all reps.
WOD:
“GRETCHEN WIENERS”
7 Rounds
30/25 Cal. Row
1RM Complex
(Power Clean – Hang Squat Clean – Thruster)
*Rest 1 Min. Between Rounds.
**Score will be highest Complex Lifted.
POST WOD:
Mobilize Hips and Shoulders
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