Friday’s WOD - 10/20/2017

Skill: Med-Ball Clean Progression

Strength: EMOM x9: 1x Power Clean + 2x Hang Power Clean **Beginning at light to moderate weight (30-40%), athletes will build gradually in weight over the course of the emom focusing on good technique and position. Competitors + Scaled athletes should work at a light to moderate weight.

WOD: 10 min AMRAP: 5 Med-Ball Cleans 10 Ab-mat Sit-ups 15 Cal Row CF4KS Competitors Option: 2K Row / 3 Mile Assault Bike @ moderate pace