Saturday, May 19th, 2018

 

A) Warm Up

1 Minute
Easy Row
Active Spidermans
Front Rack Stretch

:45 Seconds
Med Row
Active Spidermans
Childs Pose

:30 Seconds
Faster Row
Push-up to Down Dog
PVC Pass Throughs

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

Teams of 3
25 Min Amrap:
1200m Run
75 Thrusters 75/55
9 Rope Climbs
600m Run
75 Power Snatches 95/65
10 Rope Climbs
1200m Run
75 Clean and Jerks 115/75
9 Rope Climbs