Wednesday, 1 September WOD

Warm-up

  • 10 Tempo Push Ups (on bench or box)
  • 200m Jog
  • 10 Double DB Deadlifts (light DBs)
  • 200m Jog
  • 10 Double DB Hang Cleans
  • 200m Jog
  • 10 Double DB Push Press
  • 200m Jog

METCON

  • 3 rounds for time of:
    • 10 Clean & Jerks, 135/95 lbs
    • Run, 400 m
    • Rest 3 mins

Scaling Options: Barbell weight should be the same weight you used for Grace so something you can do t&g reps or really quick singles.

Quality

  • 3 rounds for quality of:
    • Walking Lunge, 100 ft (pick load)
    • 20 Alternating Leg V-ups

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