Tuesday, November 6, 2018

CFIS Logo.png

(Practice / Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 60 sec bike (row if needed), 30 sec BB front rack stretch, 30 sec PVC front rack wall squats then: 3x: 3 hang cleans, 3 front squats, 3 squat cleans, 3 S2OH

SOD

Every 2 minutes for 12 min (6 rounds)
1 Squat clean, 1 Front squat, 1 S2OH (building weight as you go)

WOD

For Time:
2300m Bike (or 1K row)
Directly Into…
3 Rounds:
21 Deadlifts (135/95) (50+ 85/55)
5 Box jumps (24/20) (50+ 20/16)
9 Push jerks (135/95)