WOD Wed Dec 18

Warm-up

3 Sets For Quality:
:20 Second Barbell Overhead Hold
:20 Second Dead Hang
:20 Second Hip Extension Hold

Work

“Happy Hour”

3 Rounds:
12 Power Cleans @ 135/95
12 Chest to Bar Pull-ups
12 Push Jerks @ 135/95
12 Toes to Bar

CompTrain

3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts

Rest 1 Minute Between Sets

3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions

Rest 1 Minute Between Sets