April 27, 2018

 

a) WARM UP:

2 Rounds:

  • Jog to end of gym and back
  • Butt kickers to end of gym
  • High kicks back
  • 10 squats
  • 10 arm circles – front/back & side/side

Finish with:

b) STRENGTH: Back Squat

  • 8 sets x 2 reps @ 75%

Rest 60 seconds between sets

c) WOD – brought to you by Shellie:

Part 1 – 4:00 min AMRAP:

  • 30 DU
  • 15 T2B
  • 12 Box Jumps (24/20)
  • 9 Power Cleans (185/125)

Rest 4 mins

Part 2 – 4:00 min AMRAP:

  • 30 DU
  • 12 C2B
  • 9 Clean + Jerks (185/125)
  • 6 Ring dips

Rest 4 mins

Part 3 – 4:00 min AMRAP:

  • 30 DU
  • 9 HSPU
  • 6 S2OH (185/125)
  • 3 Thrusters (185/125)

Score is number of rounds plus reps in each part

Posted in WOD