April 19, 2019

 

a) WARM UP:

2 Rounds

  • 200 meter run
  • 8 elbow rotations
  • 8 squat cleans
  • 8 burpees
  • 8 box jumps

then

  • 1 minute hamstring stretch on rack each side
b) STRENGTH:

8 minutes to build to a heavy:

  • 3 rep touch and go power clean
c) Warm up:

1 rounds fast

  • 5 Kettlebell swings
  • 5 box jumps
  • 100 meter run
  • 5 burpees
  • 5 wallballs

WOD:

“Whittman”

5 Rounds for time

  • 22 Kettlebell Swings (53/35)
  • 22 Box jumps
  • 400 meter run
  • 22 Burpees
  • 22 Wallballs (20/14–>10/9’ target)
Posted in WOD