Warm Up:
250m row
1x20 Passthroughs
2RD's
10 Wall Balls 20#
10 Ball Slams 20#
Alt. Lunge 10m
Lunge 2 Instep 10m
Lunge & Twist 10m
SWOD:
Power Clean 1RM
WU: BB Complex (@45#,65#)
Muscle Clean 10+1 Front Squat
Power Shrug 10
Hang Clean 10+1 Front Squat
Power Clean 10+1 Front Squat
Then:
1x5
2x3
1,1,1,1,1 - 265#PR
Rest 5min:
Met-Con
3RFT:
250m Row
12 Back Squats 225#
Met Con - 7:12
ReplyDeleteHad programmed this WOD for 4 rounds which is how it should be, but life and work sometimes makes you have to change it up on the fly.