WOD

Wednesday, March 7th

03/07/2018

Warmup:

 

1) 2 X 1:00 Pushup Plank

 

2) 3x through:

 

  • 5 Burpees
  • 7 Power Shrugs
  • 9 Front Squats

 

Skill:

1) Review movement technique and warmup then...

2) Perform the following:

 

  • 3 X 3 Clean Lift Offs

 

  • 3 X Clean Pull + Hang Clean + Low Hang Clean

 

  • 3 X Hang Clean + Low Hang Clean

 

WOD:

 

5 RFT:

 

  • 6 Burpees
  • 12 Overhead Lunges (75/55)
  • 24 Double Unders

 

Cool Down:

 

800m Light Jog

 

Light Foam Rolling IT Band