Saturday, Mar. 31st, 2018

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
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

Pick Teams and Warm Up

C) WOD

Teams of 3

Part 1:

For Time:

3 Mile Run (4800m) directly into

Part 2:

You have 12 Mins to Find a 1 Rep Max Power Clean (each person)

*Two different scores, first score is the time it takes to run 3 miles,
2nd score is total weight lifted as a team.

*Split up the run however you’d like.