Wednesday, Feb. 21st, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog with Foot Pedals

Fast Row
Active Samson

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
Power Cleans @ 65%

Then

3 x 2
Tempo Clean Pulls @ 75%

C) WOD

4 Min Amrap:
27/21 Cal Row
21 Power Cleans 135/95
15 Burpee Box Jump Overs 24/20

Rest 4:00

4 Min Amrap:
27/21 Cal Row
21 Power Cleans 115/75
15 Burpee Box Jump Overs 24/20

Rest 4:00

4 Min Amrap:
27/21 Cal Row
21 Power Cleans 95/65
15 Burpee Box Jump Overs 24/20