Friday, Dec. 15th, 2017

 

A) Warm Up

200 Meter Run

Line Drills:
Quad Stretch
Knee to Chest
Cradle Stretch
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
High Knees
Butt Kickers
Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

5 x 2
Clean and Jerks @ 75%

Then

3 x 2
Jerk Balance @ 50%

C) WOD

For Time:

800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clean & Jerks 115/75