WOD

WOD Friday 1-24-20

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5 rounds for time of: 20 Wall Balls, 20/14 lbs 10 Hang Power Cleans, 155/105 lbs Scaled Version: 5 Rounds 15-20 Wall Ball (20/14) 10 Hang Power Clean (105/75) Goal: Sub 10 min Accessory Work: 10×10 Single Arm DB Strict Press 10×10 Single Arm DB High Pull 10×10 Single Arm Banded Pull Down

WOD

Power Hour 1-24-20

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Deficit Deadlift 2×2– at 80% Deadlift 2×2– at 85% Barbell Rdl 4×10 at 45% Finisher: 3 sets BB Row ISO holds (hold 3 seconds at chest) x8 Defcit hip thrust x10 Plate weighted curtsey step down x8 each leg Double KB front squat x8