WOD-3/6/18

March 6, 2018

Warm-up / Mobility


• 400 m Run
2 rounds:


• 60 sec Thoracic spine stretch


• 30 sec Pigeon Pose


• 30 sec Spiderman Lunge
2 rounds:


• 10 Good Mornings 


• 10 Overhead squats
Strength


8 min EMOM: Strict Press


• 70% Strict Press
Then
4 min EMOM: Jerk
• 70% Strict Press

Core
 

 6 rounds: 20 secs per round.

Ten sec transition 


• Strict T2B


• Star Crunches 



Conditioning


Every 2 min for 16 min:


• 5 Pull-ups


• 10 Push-ups


• 12 Power Clean 75/55
Scaled version
• 5 Pull-ups


• 10 Push-ups


• 12 Power Clean 45/33
 

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