Monday, 19 April WOD

Warm up: 2 Rounds:

  • 1:00 Bike
  • 10 Tempo Squats (5 sec down, with a dumbbell or kettlebell)
  • 20 Hollow Rocks

-Couch stretch (1 min per side)

-Pigeon Stretch

Strength/Skill: Cleans

  • Hang Squat Clean + Squat Clean + Front Squat
  • 4×1
  • Use the same weight for each set.
  • Rest as needed between sets

80% 1RM 4x (1+1+1)

Metcon: 4 rounds for time of:

  • 30/24 Calorie Row ( 600m Run )
  • 20 Toes-to-bars
  • 10 Thrusters, 115/80 lbs (equivalent to dumbbell thrusters at 50/35 lbs)
  • Rest 1 min

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