WOD Thursday, 2 January

Warmup:
Run or Row 400m
4 Min Ankle and Hip Mobility
3 Sets:
15 Double Unders
10 Hip Extensions
5 Empty Bar Front Squats
5 Empty Bar Hang Squat Cleans

 

WOD:
15 Min Goal/Skill Work

EMOM 20 Minutes:
Even: 15 Cal Row
Odd: 4 Squat Cleans

 

Post weight you used for Squat Cleans and one of your goals for 2014 to comments

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