Thursday May 19

Volume WOD =]

Warm Up

3 rounds

10/8 cal Row @increasing intensity

10 Hollow Rocks

10 Lying W-Y 


PNF lat stretch on floor

10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds


*Med Ball clean instruction*

We will go over the basic med ball clean as a principle of reaching extension, with the goal of this being a transfer of skill for the hang DB clean.


2 sets

5 DB hang squat clean

5 Push-up 


Not Today 


For time

100 Alternating DB Hang squat clean @ 22.5/15

100 Push ups

Choose your own rep adventure

If you have a weight vest, wear it

TC:18 min

Score: Time

Scaling options


10 rounds

10 Alternating Hang squat clean @ 15/12.5

8 Push ups 


10 rounds

10 Alternating Hang squat clean @ Moderate 10 Hand Elevated Push ups


7 Min Abs 

Have fun with this one

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