May 3, 2016

 

a) WARM UP:

3 rounds for quality:

  • 5 burpees
  • run to the end of the gym and back
  • 10 dowel pull thrus
  • 10 OHS with the dowel
  • 10 air squats
  • 10 steps banded monster walks
b) STRENGTH/SKILL:

Squat Clean Every 2 Minutes On the Minute

  • 3, 2, 1, 1, 1, 1, 1

(@75%, 80%, 85%, 87.5%, 90%, 90%, 90%)

c) WOD:

5 rounds for time of:

  • 7 OHS (135/95)
  • 7 push ups (hand release)
  • 200 m sprint (out the back to the corner ac unit and back)

Then do:

  • 20 evil wheels (not part of the wod score)

d) RECOMMENDED MOBILITY:

  • calves stretch and roll
  • lats stretch and roll

 

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