Wednesday's WOD - 12/23/2015


**PLEASE NOTE: ALL REGULAR CLASS TIMES TOMORROW**

Skill:

Med-Ball Clean Progression

Modified Burgener Warm up w/ Squat Clean focus

Strength:

EMOM for 12 min:

2x Squat Clean

**Starting at 40-50%, build up to a heavy squat clean. Clean and drop is acceptable. If athletes miss a squat clean, decrease weight by 20-30# and complete the remainder of the complex.

SCALE: EMOM for 12 min:

1x Power Clean + 2 Front Squats @ a light to moderate weight

WOD:

FOR TIME:

200m Sprint

12 Squat Cleans @ 60-70%

200m Sprint

9 Squat Cleans

200m Sprint

6 Squat Cleans

200m Sprint

3 Squat Cleans

#medballclean #squatclean #sprint #EMOM

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com