April 3, 2019

 

a) WARM UP:

2 rounds

  • 10 air squats
  • 10 elbow rotations
  • 10 jumping air squats
  • 10 empty bar front squats
  • 10 empty bar strict press

then

  • 1:00 banded front rack stretch
b) STRENGTH:

Front squat

  • 5×3 @ 70% of 1RM
c) WOD:

  • 200m run
  • 15 Clean and Jerk
  • 200m run
  • 12 clean and jerks
  • 200m run
  • 9 clean and jerks
  • 200m run

** P: 95/65, Rx: 135/95, Rx+: 155/105

14 minute time cap

Posted in WOD