WOD: Tuesday 3/28/17
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