Mar 27, 2019

 

a) WARM UP:

  • Monster Walk
    • 6m forward
    • 6m backwards
    • 6m R side
    • 6m side
  • 25 air squats
  • 1:00 front rack stretch
  • 1:00 active squat hold with bar on back

*all with bands

b) STRENGTH:

18 minutes to accumulate a total:

  • Front Squat
  • Back Squat

**not a max testing day its to accumulate a total**

c) WOD:

7 Rounds for time:

  • 7 Hang Cleans
  • 7 Thrusters
  • 7 front squats
  • 7 Deadlifts

**bar weight: P:95/65, Rx: 115/80, Rx+: each round unbroken

Posted in WOD