Wednesday, May 13

Warm-up

Run 400 meters

1 tire flip plus jump in and out – 10 reps

10 wall ball 2 fers

15-20 GHD sit-ups or abmat sit-ups

10 air squats

10 squats with light dumbbells

10 squat cleans with light dumbbells

 

Oly Lift

Front Squat- 3×70%, 3×80%, 3×90%

 

WOD

3 rounds of:

15 Power Clean

15 Wall ball

200 meter burden run

 

L1- Choose weight

L2- PC=95/65, WB=20/14lbs, small sand bag or 25lb plate, large sand bag or 45 pound plate

L3- PC=135/95, WB=20/14lbs, small sand bag or 25lb plate, large sand bag or 45 pound plate

 

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