May 22, 2017

wingate wong

#REPRXD to the MAX!! Mr Wingate in Paris reppin’ hard!

(WOD)

5/22/2017

A) CLEAN

1RM

B) COMPLETE AT 65% OF “A”

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Lunges (each leg)

…Rest 2 Mins…

X4 Sets

(SUPPLEMENTAL)

A) 500M ROW AT 85% OF PR

…Rest 3 Mins…

X12 Sets

B1) 15 WEIGHTED HIP EXTENSIONS

…Rest :30…

B2) 15 TOES TO BAR

…Rest 2 Mins…

X4 Sets

(BURN)

A) 3 ROUNDS

400M Run

12 No Push-up burpees

12 Alternating Jumping Lunges (total)

straight into…

B) 3 ROUNDS

12 Box Jumps

50 Double Unders

 

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