9.18.2014

 In WOD

Warm Up

Run or Row 250m

Dynamic Drills

Front Rack Mobility

Then

  • Box Jump/Step Down x 5
  • Good Morning x 10 w/ PVC
  • Russian KBS x 15

Workout of the Day

A. 4 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps
  • A2: Box Jump x 5 @ 13X1 – Rest 30 seconds
  • A3: FLR on Rings x 30-45 seconds – Rest 90 seconds

B.

In teams of 2 or 3, partners alternate whole rounds to complete 5 rounds each of:

  • Hang Power Clean x 5 @ 60-70% of 1RM Power Clean
  • Burpee over the bar x 7
  • Run or Row 250m AFAP