FRIDAY 4-12-19

WARM UP

Cash in 400 m run

2x

10 inchworm w push ups

10 air squats

10 ring rows

10 step up and over

5 lipping bar taps

2 rope progression

cash out 400 m run

Barbell Warm up

3 deadlifts

3 cleans

3 front squats

spend 10 min to build up barbell to weight for front squats(from the ground)

 

WOD

A. For Time
15 – 12 – 9
(double) DB Clean and jerk @  (50/35lbs)
(double) DB box step over, 24/20” @  (50/35lbs)
Pull ups

Time cap. 7-minutes

Rest till 10-minutes on the clock before B

B. For Time
600 m Run
20 Front Squat @ (135/95lbs)
10 Bar Facing Burpee
3/2 Rope climbs

Time cap. 7-minutes

POST WOD 3 Rounds

1 Min weighted Plank

1 min Rest

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