WOD: Friday 2/19/16

February 19, 2016

Warm-up:

  - Stretch/foam roll

  - Side lunge down turf

  - 10 yards Inch worms

  - Group warm-up

 

Strength/Skill:

  - Cluster: Get familar with the movement, or build up to a heavy single!

 

Metcon: WOD 1 Benchmark Re-Test (hit it hard and see how you've improved!)

 

Level 3 and Level 2

  - 3 Minute Row for Max Calories

  - 1 Minute Rest

  - 3 Minutes Max Cluster (Clean to Thruster) (L3-155/105, L2-95/65)

  - 1 Minute Rest

  - 3 Minute Row for Max Calories

 

Level 1

  - 3 Minute Row for Max Calories

  - 1 Minute Rest

  - 3 Minutes Max Ground to Overhead (L1-55/35)

  - 1 Minute Rest

  - 3 Minute Row for Max Calories

 

Additional Work:

  - Clean pull + 2 x hang clean pull: 6 rounds

  - Front squat (2s pause): 5x2 (work up to 85%)

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