Wednesday

Pre Warm-Up

3 Rounds 

10 lunges 

5 burpees 

15 band pull apart 

+

3 Rounds 

10 cuff isolation 

5 lateral lunges 

10 pass through 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Full Clean & Jerk 

1rep OTMx9

*No % – lift heavy, have fun! 

 

B.) Back Squat 

3×3 @ 80%

 

WOD

For Time – 14min cap 

7 Rounds 

50ft Front Rack Lunge @ 135/85

 

Cool Down 

1.) 4min bike – moderate 

2.) Roll quads and hamstrings 

3.) 30sec max effort sprint on bike 

2018-07-30T14:51:15+00:00 July 17th, 2018|WOD|