Monday.April 10.2017

Warm Up

Row 400/350m

10m High Knees 

10m Butt kicks

10m Back Pedal 

4 x 10 Side Shuffle 

20 Scorpion

10 Arch Rocks 

10 Hollow Rocks

Pre-WOD

w/ empty bar

5 slow good mornings 

5 straight leg deadlifts 

5 deadlifts w pause at knee 

5 deadlifts

Strength

Deadlift

5 @ 70%

4 @ 75% 

3 @ 80%

2 @80-85% 

*Do not need to be touch and go reps. If those percentages are feeling heavy for today dont worry about dropping the weight down a bit

WOD 

3 Rounds

AMRAP x 3 MINS/3 Mins rest between rounds

Row 400/350m 

10 Hang Power Cleans (115/75)

MAX burpees over the bar 

*Hang Cleans should be unbroken or two quick sets. If you are not getting to the burpees then scale down the distance on the row