Sept 7, 2018

 

a) WARM UP:

  • 7 way hips to start
  • Row for 2 mins

Then,

2 rounds

  • 10 squats (round 2 with empty bar)
  • 10 banded pull aparts

 

b) STRENGTH:

  • E3MOM x 4 sets of: Back Squat x 4 reps

(weight between 75-80%)

c) WOD:

“Heavy Chief”

Against a 3-minute running clock, complete as many rounds and reps as possible of:

  • 3 Power Cleans
  • 6 Hand Release Push Ups
  • 9 Air Squats to a medball target

Repeat for a total of 5 sets, resting 60 seconds between sets. Pick up each set where you left off at the start of each 3 minutes.

RX: 225/145 lbs

Posted in WOD