1/2/2019 CFNL WOD

Strength:
Deadlift (deload)
5 reps E2MOM @ 65% for 6mins

WOD 1:
12-9-6 reps, for time of:
Squat Clean, 70% 1RM
Bear Crawl, 20 m
(10min cap)

WOD 2:
2 rounds for time of:
100 Double Unders
20 Dumbbell Front Rack Walking Lunges, 22.5/15 kg
(10min cap)

Assistance Work:
Muscle Clean from Hip
3 x 5 reps Light load
Work on turn over speed and getting the elbow to finish high

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