WEDNESDAY 8-15-18

WARM UP 3x 

200 m run

Leg swings

10 Alt leg T2B

10 Man makers

10 DB Death march

10 Mountain climbers

BARBELL WARM UP

2-3X

3 position 3sec pause

Mid shin/above knee/high pocket

Alt arm in Front Rack (elbows)

Get to the weight needed

WOD

For time

400m Run

Then,

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans 155/105#

Toes to Bar

Then,

400m Run

*Choose a moderate weight here that you can move well when your grip is fatigued, don’t go too heavy that it slows down your cycle time on reps, reps should be fast throughout!  This workout starts and finishes with a hard 400m run!

 

 

post  WOD  3x

40 sec  Mountain climber

20 sec plank

1 min

40 sec in and out

20 sec Hallow hold

1 Min Rest

 

 

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