201210 - “Rose”


Warm up:

Cardio

Dynamic Hips

Barbell Warm Up

Clean Breakdown


Skill/Strength:

EMOMx8mins

1 Squat Clean + 1 Front Squat


WOD: 12min AMRAP

Rx:

5 Squat Cleans (135/95)

10 Cal Bike

20 Sit-ups

Scaled:

5 Front Squats (50%/20RM)

10 Cal Row

20 Sit-ups

Scaled:

5 Squat Cleans (165/115)

10 Cal Bike

20 Sit-ups


Mobility:

Quad LAX

Couch

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