Friday, Feb. 16th, 2018

 

A) Warm Up

250m Row

5 Push Up to Down Dog
5 Active Samson (each leg)

3 Push-up to Down Dog
3 Active Samson (each leg)

1 Push-ups to Down Dog
1 Active Samson (each leg)

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

3 x 1
Push Jerk + Jerk @ 65%

Then

3 x 2
Jerk Balance @ 40%

C) WOD

5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” 155/105

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks