June 17, 2016

 

a) WARM UP:

400m run as a group

  • 2 handed farmer carries to end of gym and back (heavy)
  • 5 burpee box jumps (20″)
  • 10 air squats

Repeat the above 2X, then,

  • 10 leg swings – side/side & front/back
  • 10 arm circles – each way

 

b) STRENGTH:

  • 5 sets x 5 reps Back Squat (@ 75%)
c) WOD:

3 Rounds for time:

  • 21 Calorie Row
  • 15 Power Cleans, 155/105
  • 9 Box Jumps, 30/24
    (Time ends here for your score  – TIME CAP: 16 mins)

Rest 5 min, then:

EMOM x 8 min:

  • Odd:  10 S2OH (155/105)
  • Even:  50 Double unders

 

d) ACCESSORY WORK:

4x:

  • 15 back ext
  • 30 sec plank
  • 30 sec R side plank
  • 30 sec L side plank (do the planks back to back with no break)

 

e) RECOMMENDED MOBILITY:

  • calves & shins – spend 5 mins

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