WOD: Wednesday 4/19/17

April 19, 2017

Warm-up:

  - Stretch/foam roll

  - 10 x Good mornings w/bar

  - 10 x Power clean and press w/bar

  - 1 Turf length: butt kickers, high knees, cherry pickers, backwards run, shuffle + reverse shuffle

  - 200m Run

 

Strength/Skill:

  - Power Clean: work up to 95% of most recent 1RM, then complete 3x2 @ -5/-10kg

  Then, 3 Sets

  - 6 x Single-leg RDLs w/Kettlebell (8 per leg)

  - 90s Plank

 

Metcon: Choose 1

  - Test 1-mile  Run

  - Test 2k Row

(this is a max effort test - leave nothing in the tank)

 

Cash-out:

  - Tabata double unders!

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