Wod Friday 12/9/16

1. Warm-up

Coaches choice

2. WOD Prep

Prep Movements for WOD

Warm-up to 50% to 60% of your 1rm

3. WOD

On the 2 Minute for 32 minutes

Start at 50% to 60% of your 1rm clean.  Climb weight if capable.  No misses.  Ever time you miss it will be a 10 burpee penalty after the wod.

2 Squat cleans

8 Sets above the knee

8 Sets Below the knee

4. Post Wod

2 minutes easy bike or row then couch stretch 2 minutes per side.


Posted in WOD

5 thoughts on “Wod Friday 12/9/16

  1. “Crashin’ into Bri-Day!” Great to see Big Bri and Crash this morning for some squat clean fun!!
    Above knee: 85#
    Below knee: 85#
    Some post WOD fun with a 2 minute bike and some pull ups and ring holds

    Liked by 1 person

  2. Just like old times hanging with the 5:30 crew. And CC still hounding me to open my hips!! Thanks buddy. Stayed light to focus on form: 205# & 205#.
    Great seeing everyone!


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