WOD
Every 90 Seconds for 15 minutes
4 Power Cleans
8 Pull ups
12 Hand Release Push ups
Lifters Choice
**You choose the load today, make it a challenging weight. Cleans should be in singles. Put load in comments on WODify. Remember quality over quantity with the push ups today. Focus on good movement. Peeling off the ground is not getting you stronger. Save those for burpees.**
Skill WOD
Four Sets:
10 ring rows
20 second hollow hold
20 seconds of flutter kicks
-No score here, our goal is build strength in solid positions. Try to go directly into each movement then take 30 seconds to a minute after each round before starting the next one-
Throwback to warmer days at CFH… Fred on snatches!