Friday November 16, 2018


SWOD:

Every 4 min for 12 min (3 rds)

Clean Complex Triple

@50,55,60%

1 high hang squat clean (pockets)+ 1 Hang squat clean (knees) + 1 squat clean

(complex is actually 9 lifts back to back keep bar on your hands )

WOD:

80 UB dubs

40 UB wall balls 20/14

20 UB Russian kB swings 70/55

3 rds

Every time you break 3 burpees

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