Trying something a little new today- the Hanging Dumbbell Squat Clean .
and the YOKE!
Strength WOD
Team Yoke Walk
Below is an outline of how the Yoke work could work. However, it will be the coaches choice!
Divide the class into two teams. The yokes will start with no load. 1 Team member will walk the yoke down through the garage doors set the yoke down and walk back to the orange pole, the team will add two ten pound plates the next partner will go- continue this cycle for 10 minutes. If you max out on the load then lower the weight. (Sub Farmers Carry if yoke is too heavy)
WOD
1 Min at each station
-Hanging Dumbbell Clean
-Burpee Box Jump
-Walking Lunges (no load)
-Low Plank hold
-1 minute rest
3 Rounds
Score = total reps
Fitness: 25/15
RX: 45/30
DRIVE
10 minute Cindy
1 Minute Rest
1 Mile Run
1 min Rest
10 minute Cindy