WOD: Tuesday 3/28/17

Warm-up:

- Stretch/Foam Roll

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

- 10y Inch Worms

- 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

WOD: Thursday 4/9/15

No tags yet.