WOD 14.11.14 CF.TN

WARM UP/MOBILITY
SKILLS: Clean and DU

1 . EMOMx6
Odd: 5 Pause Front Squats 50% of 1RM, 3 second hold at rock bottom
Even: 40 Double unders

2. EMOMx6
Odd: 5 High Hang Squat Cleans 70% of 1RM
Even: 40 Double unders

3. EMOMx6
Odd: 3 Squat Clean at 90% of 1RM
Even: 40 Double unders

3 RFT – Cap Time 10’00”
10 Burpees with KB/DB
12 Chest to Bar Pull ups
14 Snatch KB/DB

RELAX/MOBILITY