TUESDAY, 10 DECEMBER 2019

Farewell WOD picked by Coach Mai

W/U

2 RNFT 

5 WB 30/20# 

10 Good Mornings with empty BB 

15 GHD Back Extensions 

Mobility 

1 minute pigeon hold each side 

1 min bottom of squat hold with empty BB STRENGTH 

10 min. 

Alt. EMOM 

7 Kettlebell Swings (70/53)

5 GHD Sit-ups 

WOD 

With a running clock, every minute perform 1 lift and add 10 lb. (5 lb. if needed) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Record final weight lifted and time