WOD for Friday, Dec 08, 2017

Clean & jerk

Power clean 2*(4*2@75% / r30”) rr3’
Behind the neck power jerk (2” pause dip & catch) 6*2

Deadlift

2*(6*2@75% / r30”) rr3’

Accesorios

5*5 press banca, entre series:
5 ring rows pies elevados (5” pause top + 5” bajada)
10 dumbell shoulder scaption
20 band aparts
50 banded triceps extensions

Conditioning

Emom 12’
1: 15 c2b
2: 20 box jump
3: 25 wall ball

Intervals

3*1000 / 3’ rest
Elige cualquier máquina. Bici*2

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