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.