WOD

by | Apr 30, 2017 | Uncategorized

170501

Warm-up
Warm-up
coach led

Strength
Back Squat (5×1)
10 minutes to build to a heavy single.
Start at 60% and build.

Metcon
Metcon (Time)
10 clean and jerk (95/63)
30 double unders
10 clean and jerk (115/83)
30 double unders
10 clean and jerk (135/93)
30 double unders
10 clean and jerks (115/83)
30 double unders
10 clean and jerks (95/63)
30 double unders

12 minute cap

Rest

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 t2b
10 push-ups
10 air squats

Mobility and Recovery
Warm-up
coach led