WOD: Workout of the Day January 18, 2019

WOD

Warm Up

3 Way Hip Stretch / Hip Flexor Flow

2 – 3

10 Lateral lunge (Cossack Squat)

10 Cal Bike or Row

10 Hang Muscle Clean

10 Reverse Grip Press

Conditioning

3 Rounds

20 Calorie Bike

20 Thrusters 95/65

Rest 5 Minutes

3 Rounds

20 Calorie Bike

20 Clean and Jerk 95/65

Goal: Sub 11 minutes EACH

Time Cap: 35 minutes