wodify-daily
Thursday, Dec 5, 2019
Warmup
POINTS OF PERFORMANCE

. 30 second Couch Stretch (Left/Right)
. 30 second Samson Strech
. 30 second Bar to Quads Squat
. PVC Stretch
. Forward Lunge x 1 0 yrds
. Lateral Lunge x 1 0 yrds (Left/Right)
. High Knee Run x 10 yrds
. Lateral high Knee Run x 1 0 yrds (Left/Right)
. Squat Jumps x 5 reps

https://youtu.be/JHyPmocw4Vo

Warmup
Press in Split x 3-5 reps

Strength/Skill
Clean Complex

Power Clean + Clean + Jerk

E:9 OTM x 8

WOD
Chipper

25 Power Cleans 135/95#
25 Box jump overs
25 Deadlifts
25 Sit-ups
12 Burpee over bar
15 Sit-ups
15 Deadlifts
15 Box jump overs
15 Power Cleans

Cash Out
3 sets:

High Pull + 2 Low Hang High Pulls

~80% of 1RM

+

3 sets:

Seated rear delt flyes x 12

Skull crushers x 12

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