19.1 Inguz Showdown
WOD
“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (225/155#)
12 Barbell-Facing Burpees
15/12 Calorie Bike or Row
* Post all 5 round times separately to the whiteboard.
Accessory Work
1. 3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
* Pausing for a 2 count in the hang and in the catch.
2. Recovery Bike
16 Minute Recovery Effort
On the 4:00, 8:00, and 12:00:
20 GHD Sit-ups + 20 Hip Extensions
