Monday.April 17.2017

Warm Up 

 

Run 200m
10m High Knees
10m Back Pedal
10m Butt Kicks
10m Back Pedal
10 Squat Thoracic Rotations
10 Boot Straps
10 Pause Air Squats 

Strength

Back Squat

5 @ 70% 

4 @ 75% 

3 @ 80% 

2 @ 80-85% 

Same idea as the deadlifts last week. Goal is to slowly adapt the group back to lifting some heavier weight

Pre-WOD

5 Clean Lift Offs (floor to the knee) 

5 Power Clean to Front Squat 

5 Full Cleans 

5 Thrusters 

5 Squat Clean Thrusters

all with an empty bar  

WOD

3 Rounds/3 Mins rest between rounds

Run 400m
10 Squat Clean Thrusters (115/75)
AMRAP Burpee Box Jump (24"/20") 

*Alternate with a partner in classes bigger than 10. Squat Clean Thrusters will be fast singles for most. If you are not getting to the burpee box jumps cut down the run distance.