WOD - SUNDAY 9/29/19

Mobility: Hamstrings/Ant. Hips/Shoulders

Part A: Warm Up movements

Part B: 3 Rounds for Reps:

0:00-3:00 Run 400m
3:00-4:00 Max Power Clean (95/65) 2Rx (135/95)
4:00-5:00 Max Front Squat
5:00-6:00 Max S2OH
6:00-7:00 Max Squat Clean

3 mins rest between rounds

score for this workout is total reps per round - 3 scores

Flexibility: Posterior Chain/Shoulders

CROSSRUN

Warm up:
800m Fartlek Run

Hamstring/Calves Stretch

800m x 2
Sprint pace, right into
400m recovery jog

200m x 6
Sprint pace, right into
200m recovery jog
(use the 400m route, and sprint to the white line - reover jog back to the door)

1 mile run
Easy pace

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