170901
Warm-up
Warm-up
coach led
Warm-up
wod prep: burpee, clean, jerk
Metcon
Fore! (AMRAP – Reps)
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
Log total reps
After Party
Metcon (Time)
100′ bear crawl
100′ walking lunge
100′ broad jump
100′ walking lunge
100′ broad jump
Optional Additional Conditioning
Side Lunges (3×8-10 each)
Good Mornings (3×12)
Mobility and Recovery