1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

1.9.15 Friday WOD

January 08, 2015

DSC_0164

Warm up

 6 min of Double Unders

(0:30 on 0:30 off)

then,

-10 PVC dislocates

-2x1min Couch Stretch

-2x1min of Banded Hip

BBG:

Alternating EMOM for 10:00-

 -3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set

 -8 Box Jumps 24/20″

WOD

 AMRAP in 20 min of:

 -20 Shoulder Taps (or 10 yard HS walk)

-30 KBS (24/16)

-300m Shuttle Run (2 cones 25yrds apart – down and back 6 times)

 

 

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