Sunday 8/21/16

A) Coaches Choice Warm-up

B) 5 Sets
20 Sec max Cal Airdyne
rest 40 sec
20 Sec Max Cal Row
rest 40 sec
20 Sec Max DB Overhead Sit-up (choose a manageable weight)
rest 40 sec
20 Sec Max Empty Sled Push
rest 40 sec

 

Comp Class WOD:

Warm-Up:
3 Min Jump Rope
2 Rounds:
10 Jump Squat
25 Ft Spiderman Lunge
25 Ft Inchworm
10 Hang Power Clean w/BB

10 Strict Press w/BB

Clean Work:
3×3 Clean Grip Deadlift
2×3 Clean Pull

5×1 Full Clean + Front Squat

WOD: For Time
12 Min AMRAP
6 Front Rack Walking Lunge (145/100)

9 Bar Facing Burpees

12 Push Press (145/100)