WOD For January 18

Warm-up (No Measure)

A. General 2 rounds 1 minutes Row/Bike @ low intensity 5 Single leg RDL with plate or light KB/DB 5/5 Single arm Push Press 25’/25’ Single arm OH Carry B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set https://www.youtube.com/watch?v=ShvTpCsgTiw

Accessory ()

Metcon (Time)

5 Rounds for time 12 Hang Power Clean 135/95 9 Front Squat 135/95 6 Strict HSPU RX+ 155/105 Fitness 95/65

Metcon (No Measure)

Accessory: Core 4 x 20 Sit-ups Rest 60 seconds between sets

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