WOD: Friday 2/19/16
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%)