WOD 12/16/2015
STRENGTH: Push Jerk 3×4@81% Conditioning: EMOM for 15 minutes, rotate stations each minute. You will do 5 sets. 12 Toes to Rings 12 Kettlebell Step Ups on the Box (20inch 55/35) - KB is in a 1 arm front rack 12 Wall Balls (20/14) Skill Work: Hang Clean - Hang to Front Rack including hook grip Post WOD Mobility: PVC Roll Spine for extension (arch with headback) Ready State: accumulate 10 minutes in the bottom of your squat today
