WOD 09.19.19

Open prep – 19.2

8 Minute Clock, AMRAP
25 T2B
50 DU
15 Squat Cleans 135/85#
25 T2B
50 DU
13 Squat Cleans 185/115#

If completed before 8 minutes, add 4 minutes to clock and proceed
25 T2B 50 DU
11 Squat Cleans 225/145#

If completed before 12 minutes, add 4 minutes to clock and proceed
25 T2B
50 DU
9 Squat Cleans 275/175#

If completed before 16 minutes, add 4 minutes to clock and proceed
25 T2B
50 DU
7 Squat Cleans 315/205

— STOP at 20 Minutes —
* A – As prescribed
B – 15 T2B, 50 dubs, start with 95/65#… moving up according to scale
C – 25 Knees to elbows, 100 singles, start with 75/55#, 95/65#…up the scale
** Scale accordingly. If you do Rx, log your time at 8 mins but continue reps and get at least 12 min of work in.

Mobility Work

Commit to 10 minutes of mobility/skill work prescribed by your coach based on personal weaknesses

30 Day Core Strength/Ab Challenge

1. 25 Strict T2B
2. 50 Dragon Flags (1-2 Sec Pause at top)
3. Accumulate 2 Minute L-Sit Hold on PVC Paralettes)