WOD: Tuesday 3/28/17

March 28, 2017

Warm-up:

  - Stretch/Foam Roll

  - 10y Band March (forward/backward/sideways)

  - 10y Inch Worms

  2x

  - 500m Row

  - 10 x Hang Cleans w/bar

  - 10 x Front Squat w/bar

  - 500m Bike

 

Strength/Skill:

  - 5x2 Clean (Pause 3s at knee) @75%

 

Metcon: 4 Rounds (rest 2m between each round)

  - 25/20 Cal Row

  - 10 x Touch-and-go Power Cleans (+/- 165/105)

  - Choose a weight that's appropriate for your skill level. Complete 10 burpees if hands lose contact with the bar at any point after the first clean.

 

Cash-out: 3 Rounds 

  - Handstand walk for distance

  - 30s L-sit

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