Saturday, June 16th, 2018

 

A) Warm Up

Line Drills
*10 Meter Stretch + Jog Back*
Quad Stretch
Knee to Chest
Straight Leg Kick
Side Lunge
Walking Samson
Walking Spiderman

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

Warm Up and Pick Teams

C) WOD

Teams of 3
For Time:

600m Run
6 Rope Climbs
20 Squat Cleans 135/95
600m Run
9 Rope Climbs
35 Squat Cleans 135/95
600m Run
12 Rope Climbs
50 Squat Cleans 135/95