1/8/2019 – WOD

Max Vertical – 3 attempts only
—Against wall you will reach as high as you can. Measurement will start from top of middle finger.

a) 5 Push Press + 3 Push Jerk + 1 Split Jerk (from rack) – 5 sets
—The 5 PP should feel almost like a 5 rep max, since jerks should feel easier
b) Hollow Rocks – 5 sets ME (but no longer than 60 sec)
—superset a/b every 3 minutes

15 Min AMRAP
21/17 Cal Row
15 Hang Power Cleans 155/105#
9 HSPU (RX+= 50ft HS Walk or Strict HSPU, INT = 3 Wall Climbs, SC = 20 Shoulder Taps w/ ft on box)

WOD Notes: The goal is 4-5 rds on this WOD. Row should take just over a minute each round. HPC = 55% (should be able to do them in 2 sets). Record weight used for HPC & one of the abbreviations for the HSPU. Everyone will row Rx’d calories unless a coach tells you to scale them.

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