Monday, September 25, 2017

Posted by on Sep 25, 2017 in WOD | Comments Off on Monday, September 25, 2017

PreWOD 

  • 200m Run
  • 15 Squats
  • 10 Strict Chin-Ups w/5 second Negative
  • 15 Pushups
  • 30s Samson Stretch Each Side

Strength – Power Clean + Push jerk 

EMOM 3-3-3-1-1-1

*Focus on hitting weights that are challenging at each set – this isn’t a warm-up to two heavy singles – all of these should be work sets

WOD

5 Rounds

  • 6 Clean and Jerks  185/115#
  • 12 Burpees
  • 200m Sprint