170717
Warm-up
Warm-up
coach led
Warm-up
wod prep: bi/tri openers, weighted good mornings
Strength
Back Squat (2-2-2-2)
90% across
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Deadlifts, 225# / 155#
Handstand Push-ups
Metcon
Metcon (Time)
800m run
50 double unders
50 double unders
7 min cap
Optional Additional Conditioning
Metcon
Pull Snatch or Clean Tempo work @ 25-35%
"Crescendo"
From pos 3 to pos 2. 3 seconds
From pos 2 to pos 1. 2 seconds
From Pos 1 to pull. as fast as possible
30-40 reps
"Crescendo"
From pos 3 to pos 2. 3 seconds
From pos 2 to pos 1. 2 seconds
From Pos 1 to pull. as fast as possible
30-40 reps
Mobility and Recovery