2.22.2014

 In WOD

Warm Up

Take 5 minutes to roll and smash feet and calves

2 Rounds

  • Run 250m
  • 5 Box Jumps
  • 10 Good Mornings
  • 10 Scap Push Ups

Strength/Skill

2-3 minutes for Front Rack Mobility

4 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps
  • A2: HR Push Ups x Max Reps @ 1010 (When you break tempo terminate the set) – Rest 60 seconds

MetCon

In teams of 3, complete 4 rounds each of:

  • Run 250m
  • 12 Power Cleans @ 50% of 1RM
  • 9 Burpee Box Jump (24″/20″)

Each team member will start at a different station.  Teammates may not rotate to the next station until everyone has completed all of their reps/distance.

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