WOD 1/14

Level Two
A.
In 10 minutes Work to a challenging single in the Hang Clean (No Power Cleans)
*Best weight recorded

B.
9 Rounds
2 Hang Cleans @ 75% of today
1 DB Snatch / Arm
Every Minute On the Minute

C.
2K Row Time Trial

Glute Grip Circuit
5 Rounds
:30 Supine Elbow Stands
:30 Farmers Walk

Level One
Skill:
Hip Snatch Review
Hip Clean
*Teach during workout

Workout:
A. Hip Power Clean x2x10 (15:00)
*Take Folks to the Hang and full squat if experienced/able

then….

10:00 AMRAP
Ladder 1-2-3-4-5-6-7-8-9-10
KB Swing
Burpees
100m Run  

All About Minerals
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“Forever is composed of nows.” – Emily Dickinson