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WOD – Wed, Feb 1
This week starts 615p OLY on Monday's and Regular WOD at 615 on Thursdays.

Warm Up

2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation

2 sets:
6 “T” push-ups
8 alternating cossack squats
10 DB goblet squats

1sets: PVC
10 PVC front rack stretch
10 PVC front squat
10 PVC pass throughs.

MISFIT CLEAN COMPLEX2.0
2×1 BB
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk

MISFIT CLEAN COMPLEX 2.0 (Weight)
Power clean
Hang power clean
Squat clean
Hang squat clean
​​​​​​​Split jerk or push jerk
climb in weight with good mechanics only.

6 Sets Every 90 seconds at 75%
Climb with technique ONLY

Front Squat (7 sets for load:
5 front squats)

E2MOM climbing with mechanics
PARTNER UP

Cool Down

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves