June 1, 2018

 

a) WARM UP:

  • Row 500m

3 Rounds:

  • 10 air squats
  • 10 empty bar deadlifts
  • 10 strict presses
  • 10 calf raises

 

b) WOD:

For time:

  • 21 Deadlifts (225/155)
  • 400m Run (or 500m Row)
  • 18 Power Clean (135/95)
  • 400m Run (or 500m Row)
  • 15 Thrusters (95/65)
  • 400m Run (or 500m Row)

** athletes choice on either the run or the row.  Use one barbell and change weights as the workout progresses

c) Midline

7 min AMRAP:

  • 4 – 10m shuttle sprints (OR :20 sec AAB sprint if you ran in part b)
  • 15 Sit Ups
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