Dec 6, 2016

a) WARM UP:

HAPPY B-DAY COACH DAN!!  28 BURPEES (** for all)!!

3 Rounds not for time:

1st round is 5 reps/2nd round is 8 reps/3rd round is 10 reps:

  • 4/8/10 arm circles each way
  • 4/8/10 squats
  • 4/8/10 mountain climbers
  • 4/8/10 jumping jacks
  • 4/8/10 empty bar strict presses

 

b) STRENGTH:  

  • Test your 1RM strict press.  15 min max.

 

c) WOD:

Part 1 – 4 min (@ 95/65)

3 rounds:

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Front Squats
  • Max DU for remaining time

Rest 4 mins

Part 2 – 4 min (@ 135/95)

2 rounds:

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Front Squats
  • Max DU for remaining time

Rest 4 mins

Part 3 – 4 min (@ 155/105)

1 round:

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Front Squats
  • Max DU for remaining time

**Score is DU in each round

 

d) POST-WOD MOBILITY:

  • Calf stretch – 2 mins per side
  • T spine roll
  • Roll out hammies / glutes

 

Posted in WOD