Thursday 120418

Support WOD for the Humboldt Broncos

With a 15 Minute Clock:

0:00-5:00 AMRAP:

5 Deadlifts 135/95#

5 Hang Power Cleans 135/95#

5 Burpees Over Barbell (Lateral)

5:00-10:00 AMREPs:

Row Or Bike For Calories

10:00-15:00 (max) 2 Rounds For Time:

15 Pull-Ups

15 Russian Kettlebell Swings 32/24kg


Extra Work: Prehab Circuit 4

12:00 For Quality:

1:00 Jump Rope (mix up singles, doubles, crossovers, single leg, etc)

Triplanar Pigeon, 0:10 in each position

5 Russian Kettlebell Swings + 4 Kettlebell SDHP + 3 Kettlebell Swings, no heavier than 20kg/16kg

10 Hollow Rocks (not weighted)

10 Weighted Russian Twists, 10#/5#