WoD for December 18th, 2018

Warm up: Bergener Power Clean / Push Jerk / Split Jerk

MOB: Shoulders and Wrists

Strength: Warm-up lifts

WoD: In front of a clock set for 12 minutes with a barbell weight of your choice:

1 minute of cleans (Rx Power or Comp) squat)
1 minute of push/split jerks
2 minutes of cleans
2 minutes of push jerks /split jerks
3 minutes of cleans
3 minutes of push jerks /split jerks

Score = total reps * load. No changing load once the WoD has started….

Cash out: Plank on Elbows for time (5′ cap)

MOB: Roll Posterior Chain / Lax Shoulders

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