1/17/2018 – WOD

Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 67%, Min 5-8: 2EMOM @ 72%, Min 9-12: 1EMOM @ 77%

Conditioning (23 min cap)
2 Rounds For Time
40 T2B
60 Wall Balls 30/20# to 10/9ft
80/60 Cal Bike

WOD Notes: TD = 16-22 min. T2B scale = 15-20 T2B + 20 V-ups (if you can do t2b, but have trouble linking). You should be able to do 10-15 reps per set on the WB. You may also break up the WOD into 4 rounds and cut the reps in half, but this is considered scaling.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×12 (heavier band)
b) DB Bent-over Rows – 4×15 (each arm – pause at the top)
c) GHD Sit-ups – 4×15 (5 sec hold at parallel each rep)

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