February 4th WOD

WU

A. 400m Run

Active PVC WU *

  •  10 Shoulder Passes
  •  10 Around the World
  •  10 OH Squats
  •  10 OH Lunges Each Leg
  •  10 Good Mornings

Mobility WOD – LAX Ball Anterior/Posterior Compartment Smash

SWOD

B. EMOM for 10min of:
2-Position Clean
(just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)
Rest 2 minutes

WOD

C. EMOM for 6 minutes:
8 Pull-Ups
Handstand Push-Ups for Max Reps

Rest 2 minutes, and then . . .

D. EMOM for 12 minutes:
Even Minutes: 5 Power Cleans @ 65% of 1-RM Clean
Odd Minutes: Run 100 Meters

COMPETITOR’S HOMEWORK

Mobility WOD – 2 Thoracic + 2 Lower Body

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