WOD:

#flex friday

20 min EMOM

Min 1: 5 Power Cleans (185/125lbs) Scale to approx 65-70% of 1RM

Min 2: :30 Hollow Rock Hold (Rx+Hollow Hold on GHD)

Min 3: 15 Wall Balls (20/14lbs) Rx+ (30/20lbs)

Min 4: 15/12 Cal Row

STRENGTH: (15 min)

Hang Squat Clean 

5×3 reps 

Beach Fit will complete:

4rds

5 DB Hang Squat Cleans

10 Ab Mat Sit Ups

:20 R Plank

:20 L Plank

Rest 1 min between rds