WOD: Wednesday 4/19/17
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!