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WEDNESDAY 1.10.2018

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STAMINA
CONNECTIVITY
Abs #2
25 Knee Tucks
25 Ab Mat Sit Ups
25 Twists
0:60 Plank
25 Twists
25 Ab Mat Sit Ups
25 Knee Tucks
METCON
5 Rounds of:

ME Deadlift 0:30
rest 0:15

ME Hang Cleans 0:30
rest 0:15

ME Shoulder to Overhead 0:30
rest 0:15

REST 1 MINUTE

5 Minute AMRAP of:

5 Burpees
10 Pull Ups
50 Double Unders

REST 1 MINUTE

5 Rounds of:

ME Deadlift 0:20
rest 0:10

ME Hang Cleans 0:20
rest 0:10

ME Shoulder to Overhead 0:20
rest 0:10

REST 1 MINUTE

0:60 Burpees
0:60 Pull Ups
0:60 Double Unders

REST 1 MINUTE

2 Rounds of:

0:60 ME Deadlift
0:60 ME Hang Cleans
0:60 ME Shoulder to Overhead

(do not let go of or put bar down during entire 3 minute round)
Rest 0:60
There is no prescribed weight for this WOD, however, you will use one weight for the deadlifts/hang cleans and shoulder to overhead movements.

Warm up for 5 minutes on Hang Cleans, yes, they can be power cleans.

The weight you choose for hang cleans will be the weight you will use for the deadlifts and the shoulder to overhead.