Monday, 18 April WOD

Warm-up

  • 1:00 Row
  • 5 Burpees
  • 1:00 Row
  • 10 KB Swings
  • 1:00 Row
  • 10 PVC Passthroughs
  • -1:00 Couch Stretch each side
  • -0:45 Lat Stretch each side
  • -0:30 Front rack stretch with BB
  • Barbell Warm Up: (empty BB)
    • 5 Clean Deadlifts
    • 5 Clean Pulls
    • 5 Front Squats
    • 5 Tall Cleans
    • 5 Hang Squat Cleans
    • 5 Low Hang Squat Cleans

STRENGTH

  • Log your best Clean 1 rep max lift.
  • Only log the heaviest 1 rep, do not include sets prior to it.

Dedicate 15-20 mins to find a 1RM.

METCON

  • For time:
    • 30 Row Calories
    • 20 Burpee Box Jump Overs, 24/20 in
    • 10 Snatches, 185/135 lbs
  • Time cap: 7 mins

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