THURSDAY 3-28-19

WARM UP

5 Rounds Row

:50 Easy

:10 Hard

then 2 X

5/5 KB or DB windmill

5/5 DB Sweat shrugs

5/5 Arm bar press

1X 15 Squat Therapy

 

WOD (40 Min CAP )

5 Rounds, each for time
200 m RUN
12 Deadlift @ (135/95lbs)
9 Hang power clean
6 Push jerk
3 Front squat

Recover 1:1 (Rest the same time it took you to complete a round)

Move at a pace that would allow you to do 2-rounds back-to-back.

Intent. Push the pace, aim for unbroken barbell work AND not so hard that you cannot maintain your round times.

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