Monday October 23rd, 2017
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Category: WOD

Monday October 23rd, 2017

Warm up-

400m Row/Run

:60 Hand on Box Shoulder Stretch

:60 Per/Side Couch Stretch

:60 Deep Squat

Then…

10 Goblet Squats

10 KB Swings

10 KB Good Mornings

10 KB Lunges

Skill-

Every :90 for 6 Mins (4 sets)

Front Squat x 3 reps @ 70% of 1RM

Followed by…

Every :90 for 9 Mins (6 sets)

1x Power Clean + 2x Push Jerk

Sets 1-3 @ 65% of 1RM Power Clean

Sets 4-6 @ 70%

WOD-

For Time: 15 Min Cap

20-35-50

Burpee with jump on top of 45# Plate

KB Swings 53/35

Post WOD-

2 Rounds

25 Ab-mat Sit ups

:30 Right Arm Plank

:30 Plank

:30 Left Arm Plank

25 Ab-mat Sit ups

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