July 4, 2018

 

a) WARM UP:

  • 400m run

3 rounds:

  • 10 air squats
  • 10 calf raises
  • 10 arm circles
Prime for the wod – power clean warm up and practice (elbow rotations, jumps, …)
c) WOD:

For Time:

  • 50 Power Cleans (225/155)  ** choose a weight so you finish the reps between 5 & 10 mins

 

d) Midline:

  • Farmer carry 1 kb/db 2 lengths of the gym
  • Farmer carry other hand for 2 lengths of the gym
  • Hold side plank 0:45
  • Hold other side plank 0:45

Repeat 3x

Posted in WOD