General Fitness Wednesday 10-15-14

Prep Work
3 Rds
5 Clean grip RDL’s
5 High hang power clean
5 Front squats w/:02 Hold at bottom
Oly
10 Min EMOM
1 Full clean+1 Power clean
Must be unbroken
****Weight should be moderately heavy
WOD
For time
5 Ground to OVHD 205/145
10 Ground to OVHD 185/135
15 Ground to OVHD 155/115
20 Ground to OVHD 135/95

**** Scale weights to an appropriate number, each set should get lighter and lighter

 
ACC Work
3X30 Hollow hold

Cool Down
Mobility
Post results

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